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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" 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 43% 20% 64% 306% 89% 61% 43% 0.78% 681% 3.8%
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 MagnesiumMagnesium +185.7%
Contains more PotassiumPotassium +119.1%
Contains more IronIron +3985%
Contains more CopperCopper +245.5%
Contains more ZincZinc +1927.3%
Contains more PhosphorusPhosphorus +68.3%
Contains less SodiumSodium -85.4%
Contains more ManganeseManganese +2041%
Contains more CalciumCalcium +84.6%
Contains more SeleniumSelenium +28.6%

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 8.7% 0.36% 0% 0% 16% 31% 21% 3% 18% 0% 0% 56% 0%
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% 191% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin B2Vitamin B2 +12.5%
Contains more Vitamin B3Vitamin B3 +450.5%
Contains more FolateFolate +733.3%
Contains more Vitamin CVitamin C +1553.8%
Contains more Vitamin AVitamin A +53083.3%
Contains more Vitamin B1Vitamin B1 +38.5%
Contains more Vitamin B5Vitamin B5 +520%
Contains more Vitamin B6Vitamin B6 +61.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 25% 71% 2%
Protein: 1.82 g
Fats: 0.49 g
Carbs: 25.31 g
Water: 70.58 g
Other: 1.8 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 FatsFats +390%
Contains more CarbsCarbs +1862%
Contains more OtherOther +50%
Contains more ProteinProtein +26.4%
Contains more WaterWater +34.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 16% 50%
Saturated Fat: Sat. Fat 0.119 g
Monounsaturated Fat: Mono. Fat 0.054 g
Polyunsaturated fat: Poly. Fat 0.17 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 +575%
Contains more Poly. FatPolyunsaturated fat +385.7%
Contains less Sat. FatSaturated Fat -77.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Calories 99kcal 11kcal Lemongrass
Protein 1.82g 2.3g Watercress
Fats 0.49g 0.1g Lemongrass
Vitamin C 2.6mg 43mg Watercress
Net carbs 25.31g 0.79g Lemongrass
Carbs 25.31g 1.29g Lemongrass
Magnesium 60mg 21mg Lemongrass
Calcium 65mg 120mg Watercress
Potassium 723mg 330mg Lemongrass
Iron 8.17mg 0.2mg Lemongrass
Sugar 0.2g Lemongrass
Fiber 0.5g Watercress
Copper 0.266mg 0.077mg Lemongrass
Zinc 2.23mg 0.11mg Lemongrass
Phosphorus 101mg 60mg Lemongrass
Sodium 6mg 41mg Lemongrass
Vitamin A 6IU 3191IU Watercress
Vitamin A RAE 0µg 160µg Watercress
Vitamin E 1mg Watercress
Manganese 5.224mg 0.244mg Lemongrass
Selenium 0.7µg 0.9µg 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
Vitamin K 250µg Watercress
Folate 75µg 9µg Lemongrass
Choline 9mg Watercress
Saturated Fat 0.119g 0.027g Watercress
Monounsaturated Fat 0.054g 0.008g Lemongrass
Polyunsaturated fat 0.17g 0.035g Lemongrass
Tryptophan 0.03mg Watercress
Threonine 0.133mg Watercress
Isoleucine 0.093mg Watercress
Leucine 0.166mg Watercress
Lysine 0.134mg Watercress
Methionine 0.02mg Watercress
Phenylalanine 0.114mg Watercress
Valine 0.137mg Watercress
Histidine 0.04mg Watercress

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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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
12%
Lemongrass
84%
Watercress
Minerals Daily Need Coverage Score
131%
Lemongrass
18%
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

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. 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.