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Lemongrass vs Watercress - In-Depth Nutrition Comparison

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Summary of differences between Lemongrass and Watercress

  • Lemongrass has more Manganese, Iron, Copper, Zinc, Folate, Potassium, Magnesium, and Phosphorus, while Watercress has more Vitamin C, and Vitamin A RAE.
  • Lemongrass covers your daily need of Manganese 217% more than Watercress.
  • Lemongrass contains 41 times more Iron than Watercress. While Lemongrass contains 8.17mg of Iron, Watercress contains only 0.2mg.

These are the specific foods used in this comparison Lemon grass (citronella), raw and Watercress, raw.

Infographic

Lemongrass vs Watercress infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +3985%
Contains more Magnesium +185.7%
Contains more Phosphorus +68.3%
Contains more Potassium +119.1%
Contains less Sodium -85.4%
Contains more Zinc +1927.3%
Contains more Copper +245.5%
Contains more Calcium +84.6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 20% 307% 43% 44% 64% 1% 61% 89%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 36% 8% 15% 26% 30% 6% 3% 26%
Contains more Iron +3985%
Contains more Magnesium +185.7%
Contains more Phosphorus +68.3%
Contains more Potassium +119.1%
Contains less Sodium -85.4%
Contains more Zinc +1927.3%
Contains more Copper +245.5%
Contains more Calcium +84.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin B2 +12.5%
Contains more Vitamin B3 +450.5%
Contains more Folate +733.3%
Contains more Vitamin A +53083.3%
Contains more Vitamin C +1553.8%
Contains more Vitamin B1 +38.5%
Contains more Vitamin B5 +520%
Contains more Vitamin B6 +61.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 0% 0% 9% 17% 32% 21% 3% 19% 57% 0% 0%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 192% 20% 0% 144% 23% 28% 4% 19% 30% 7% 0% 625%
Contains more Vitamin B2 +12.5%
Contains more Vitamin B3 +450.5%
Contains more Folate +733.3%
Contains more Vitamin A +53083.3%
Contains more Vitamin C +1553.8%
Contains more Vitamin B1 +38.5%
Contains more Vitamin B5 +520%
Contains more Vitamin B6 +61.3%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Lemongrass Watercress
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Lemongrass Watercress Opinion
Net carbs 25.31g 0.79g Lemongrass
Protein 1.82g 2.3g Watercress
Fats 0.49g 0.1g Lemongrass
Carbs 25.31g 1.29g Lemongrass
Calories 99kcal 11kcal Lemongrass
Starch g g
Fructose g g
Sugar g 0.2g Lemongrass
Fiber g 0.5g Watercress
Calcium 65mg 120mg Watercress
Iron 8.17mg 0.2mg Lemongrass
Magnesium 60mg 21mg Lemongrass
Phosphorus 101mg 60mg Lemongrass
Potassium 723mg 330mg Lemongrass
Sodium 6mg 41mg Lemongrass
Zinc 2.23mg 0.11mg Lemongrass
Copper 0.266mg 0.077mg Lemongrass
Vitamin A 6IU 3191IU Watercress
Vitamin E mg 1mg Watercress
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 2.6mg 43mg Watercress
Vitamin B1 0.065mg 0.09mg Watercress
Vitamin B2 0.135mg 0.12mg Lemongrass
Vitamin B3 1.101mg 0.2mg Lemongrass
Vitamin B5 0.05mg 0.31mg Watercress
Vitamin B6 0.08mg 0.129mg Watercress
Folate 75µg 9µg Lemongrass
Vitamin B12 0µg 0µg
Vitamin K µg 250µg Watercress
Tryptophan mg 0.03mg Watercress
Threonine mg 0.133mg Watercress
Isoleucine mg 0.093mg Watercress
Leucine mg 0.166mg Watercress
Lysine mg 0.134mg Watercress
Methionine mg 0.02mg Watercress
Phenylalanine mg 0.114mg Watercress
Valine mg 0.137mg Watercress
Histidine mg 0.04mg Watercress
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.119g 0.027g Watercress
Monounsaturated Fat 0.054g 0.008g Lemongrass
Polyunsaturated fat 0.17g 0.035g Lemongrass

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lemongrass Watercress
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
13
Lemongrass
91
Watercress
Mineral Summary Score
78
Lemongrass
18
Watercress

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
11%
Lemongrass
14%
Watercress
Carbohydrates
25%
Lemongrass
1%
Watercress
Fats
2%
Lemongrass
0%
Watercress

Comparison summary

Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 0.092g)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $1.5)
Which food is richer in vitamins?
Watercress
Watercress is relatively richer in vitamins
Which food is lower in Sugar?
Lemongrass
Lemongrass is lower in Sugar (difference - 0.2g)
Which food contains less Sodium?
Lemongrass
Lemongrass contains less Sodium (difference - 35mg)
Which food is lower in glycemic index?
Lemongrass
Lemongrass is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Lemongrass
Lemongrass is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Lemongrass - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168573/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.