Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Lasagne vs. Watercress — In-Depth Nutrition Comparison

Compare

How are lasagne and watercress different?

  • Lasagne is richer in selenium, vitamin B12, vitamin B3, phosphorus, and zinc, while watercress is higher in vitamin K, vitamin A, and vitamin C.
  • Watercress covers your daily need for vitamin K, 202% more than lasagne.
  • Watercress is lower in saturated fat.

Lasagna with meat sauce, frozen, prepared and Watercress, raw types were used in this article.

Infographic

Lasagne vs Watercress infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 26% 17% 27% 30% 24% 49% 49% 25% 87%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more IronIron +255%
Contains more CopperCopper +16.9%
Contains more ZincZinc +690.9%
Contains more PhosphorusPhosphorus +91.7%
Contains more SeleniumSelenium +1666.7%
Contains more CalciumCalcium +36.4%
Contains more PotassiumPotassium +68.4%
Contains less SodiumSodium -89%
Contains more ManganeseManganese +26.4%
~equal in Magnesium ~21mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 8.3% 14% 17% 0% 18% 17% 29% 19% 28% 41% 18% 18% 13%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin B3Vitamin B3 +664%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +166.7%
Contains more CholineCholine +157.8%
Contains more Vitamin CVitamin C +1620%
Contains more Vitamin AVitamin A +290.2%
Contains more Vitamin EVitamin E +17.6%
Contains more Vitamin B1Vitamin B1 +28.6%
Contains more Vitamin B2Vitamin B2 +62.2%
Contains more Vitamin KVitamin K +3471.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.31mg
~equal in Vitamin B6 ~0.129mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 5% 15% 71%
Protein: 7.28 g
Fats: 4.92 g
Carbs: 15.36 g
Water: 70.87 g
Other: 1.57 g
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more ProteinProtein +216.5%
Contains more FatsFats +4820%
Contains more CarbsCarbs +1090.7%
Contains more OtherOther +30.8%
Contains more WaterWater +34.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
52% 39% 10%
Saturated fat: Sat. Fat 2.348 g
Monounsaturated fat: Mono. Fat 1.758 g
Polyunsaturated fat: Poly. Fat 0.433 g
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +21875%
Contains more Poly. FatPolyunsaturated fat +1137.1%
Contains less Sat. FatSaturated fat -98.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lasagne Watercress
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Lasagne Watercress DV% diff.
Vitamin K 7µg 250µg 203%
Vitamin C 2.5mg 43mg 45%
Selenium 15.9µg 0.9µg 27%
Vitamin B12 0.33µg 0µg 14%
Sodium 373mg 41mg 14%
Vitamin A 41µg 160µg 13%
Saturated fat 2.348g 0.027g 11%
Protein 7.28g 2.3g 10%
Phosphorus 115mg 60mg 8%
Vitamin B3 1.528mg 0.2mg 8%
Zinc 0.87mg 0.11mg 7%
Fats 4.92g 0.1g 7%
Calories 135kcal 11kcal 6%
Iron 0.71mg 0.2mg 6%
Cholesterol 17mg 0mg 6%
Fiber 1.7g 0.5g 5%
Carbs 15.36g 1.29g 5%
Folate 24µg 9µg 4%
Vitamin B2 0.074mg 0.12mg 4%
Starch 9.83g 4%
Potassium 196mg 330mg 4%
Monounsaturated fat 1.758g 0.008g 4%
Calcium 88mg 120mg 3%
Polyunsaturated fat 0.433g 0.035g 3%
Choline 23.2mg 9mg 3%
Manganese 0.193mg 0.244mg 2%
Vitamin B1 0.07mg 0.09mg 2%
Vitamin E 0.85mg 1mg 1%
Copper 0.09mg 0.077mg 1%
Vitamin B6 0.122mg 0.129mg 1%
Fructose 1.04g 1%
Net carbs 13.66g 0.79g N/A
Vitamin D 1IU 0IU 0%
Magnesium 20mg 21mg 0%
Sugar 3.11g 0.2g N/A
Vitamin B5 0.323mg 0.31mg 0%
Trans fat 0.196g 0g N/A
Tryptophan 0.085mg 0.03mg 0%
Threonine 0.219mg 0.133mg 0%
Isoleucine 0.224mg 0.093mg 0%
Leucine 0.578mg 0.166mg 0%
Lysine 0.486mg 0.134mg 0%
Methionine 0.164mg 0.02mg 0%
Phenylalanine 0.329mg 0.114mg 0%
Valine 0.285mg 0.137mg 0%
Histidine 0.183mg 0.04mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.026g N/A
Omega-3 - DPA 0.003g 0g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.006g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 0.322g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lasagne Watercress
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
18%
Lasagne
74%
Watercress
Minerals Daily Need Coverage Score
35%
Lasagne
18%
Watercress

Comparison summary

Which food is lower in Cholesterol?
Watercress
Watercress is lower in Cholesterol (difference - 17mg)
Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 2.91g)
Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 332mg)
Which food is lower in Saturated fat?
Watercress
Watercress is lower in Saturated fat (difference - 2.321g)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $3)
Which food is lower in glycemic index?
Lasagne
Lasagne is lower in glycemic index (difference - 4)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Lasagne - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172114/nutrients
  2. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.