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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.
  • 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 Potassium +119.1%
Contains more Magnesium +185.7%
Contains more Copper +245.5%
Contains more Zinc +1927.3%
Contains more Phosphorus +68.3%
Contains less Sodium -85.4%
Contains more Calcium +84.6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 307% 20% 64% 43% 89% 61% 44% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 8% 36% 30% 15% 26% 3% 26% 6%
Contains more Iron +3985%
Contains more Potassium +119.1%
Contains more Magnesium +185.7%
Contains more Copper +245.5%
Contains more Zinc +1927.3%
Contains more Phosphorus +68.3%
Contains less Sodium -85.4%
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 C +1553.8%
Contains more Vitamin A +53083.3%
Contains more Vitamin B1 +38.5%
Contains more Vitamin B5 +520%
Contains more Vitamin B6 +61.3%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 9% 1% 0% 0% 17% 32% 21% 3% 19% 0% 0% 57%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 144% 192% 20% 0% 23% 28% 4% 19% 30% 0% 625% 7%
Contains more Vitamin B2 +12.5%
Contains more Vitamin B3 +450.5%
Contains more Folate +733.3%
Contains more Vitamin C +1553.8%
Contains more Vitamin A +53083.3%
Contains more Vitamin B1 +38.5%
Contains more Vitamin B5 +520%
Contains more Vitamin B6 +61.3%

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 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

Which food is preferable for your diet?

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

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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)

All nutrients comparison - raw data values

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

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.