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Lettuce vs Watercress - In-Depth Nutrition Comparison

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The main differences between Lettuce and Watercress

  • Lettuce has more Vitamin A, Iron, and Folate, however Watercress has more Vitamin K, Vitamin C, Calcium, Copper, and Vitamin E .
  • Daily need coverage for Vitamin K from Watercress is 103% higher.
  • Watercress has 4 times less Iron than Lettuce. Lettuce has 0.86mg of Iron, while Watercress has 0.2mg.

Food types used in this article are Lettuce, green leaf, raw and Watercress, raw.

Infographic

Lettuce 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 +330%
Contains more Zinc +63.6%
Contains less Sodium -31.7%
Contains more Calcium +233.3%
Contains more Potassium +70.1%
Contains more Magnesium +61.5%
Contains more Copper +165.5%
Contains more Phosphorus +106.9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 33% 11% 18% 10% 10% 5% 13% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 8% 36% 30% 15% 26% 3% 26% 6%
Contains more Iron +330%
Contains more Zinc +63.6%
Contains less Sodium -31.7%
Contains more Calcium +233.3%
Contains more Potassium +70.1%
Contains more Magnesium +61.5%
Contains more Copper +165.5%
Contains more Phosphorus +106.9%

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 A +132.1%
Contains more Vitamin B3 +87.5%
Contains more Folate +322.2%
Contains more Vitamin C +367.4%
Contains more Vitamin E +354.5%
Contains more Vitamin B1 +28.6%
Contains more Vitamin B2 +50%
Contains more Vitamin B5 +131.3%
Contains more Vitamin B6 +43.3%
Contains more Vitamin K +97.9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 31% 445% 5% 0% 18% 19% 8% 9% 21% 0% 316% 29%
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 A +132.1%
Contains more Vitamin B3 +87.5%
Contains more Folate +322.2%
Contains more Vitamin C +367.4%
Contains more Vitamin E +354.5%
Contains more Vitamin B1 +28.6%
Contains more Vitamin B2 +50%
Contains more Vitamin B5 +131.3%
Contains more Vitamin B6 +43.3%
Contains more Vitamin K +97.9%

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
75
Lettuce
91
Watercress
Mineral Summary Score
13
Lettuce
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
8%
Lettuce
14%
Watercress
Carbohydrates
3%
Lettuce
1%
Watercress
Fats
1%
Lettuce
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.
Lettuce Watercress
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in glycemic index Equal

Which food is preferable for your diet?

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

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Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 0.58g)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $0.5)
Which food is richer in minerals?
Watercress
Watercress is relatively richer in minerals
Which food is richer in vitamins?
Watercress
Watercress is relatively richer in vitamins
Which food contains less Sodium?
Lettuce
Lettuce contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Lettuce
Lettuce is lower in Saturated Fat (difference - 0.007g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)

All nutrients comparison - raw data values

Nutrient Lettuce Watercress Opinion
Calories 15 11 Lettuce
Protein 1.36 2.3 Watercress
Fats 0.15 0.1 Lettuce
Vitamin C 9.2 43 Watercress
Carbs 2.87 1.29 Lettuce
Cholesterol 0 0
Vitamin D 0 0
Iron 0.86 0.2 Lettuce
Calcium 36 120 Watercress
Potassium 194 330 Watercress
Magnesium 13 21 Watercress
Sugar 0.78 0.2 Watercress
Fiber 1.3 0.5 Lettuce
Copper 0.029 0.077 Watercress
Zinc 0.18 0.11 Lettuce
Starch 0 Lettuce
Phosphorus 29 60 Watercress
Sodium 28 41 Lettuce
Vitamin A 7405 3191 Lettuce
Vitamin E 0.22 1 Watercress
Vitamin D 0 0
Vitamin B1 0.07 0.09 Watercress
Vitamin B2 0.08 0.12 Watercress
Vitamin B3 0.375 0.2 Lettuce
Vitamin B5 0.134 0.31 Watercress
Vitamin B6 0.09 0.129 Watercress
Vitamin B12 0 0
Vitamin K 126.3 250 Watercress
Folate 38 9 Lettuce
Trans Fat 0 0
Saturated Fat 0.02 0.027 Lettuce
Monounsaturated Fat 0.006 0.008 Watercress
Polyunsaturated fat 0.082 0.035 Lettuce
Tryptophan 0.009 0.03 Watercress
Threonine 0.059 0.133 Watercress
Isoleucine 0.084 0.093 Watercress
Leucine 0.079 0.166 Watercress
Lysine 0.084 0.134 Watercress
Methionine 0.016 0.02 Watercress
Phenylalanine 0.055 0.114 Watercress
Valine 0.07 0.137 Watercress
Histidine 0.022 0.04 Watercress
Fructose 0.43 Lettuce

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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.