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Watercress vs. Lamb — In-Depth Nutrition Comparison

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Summary of differences between watercress and lamb

  • Watercress has more vitamin K, vitamin A, and vitamin C, while lamb has more vitamin B12, selenium, vitamin B3, zinc, and iron.
  • Watercress covers your daily need for vitamin K, 204% more than lamb.
  • The amount of saturated fat in watercress is lower.
  • Lamb has a lower glycemic index. The glycemic index of lamb is 0, while the glycemic index of watercress is 32.

These are the specific foods used in this comparison Watercress, raw and Lamb, domestic, composite of trimmed retail cuts, separable lean and fat, trimmed to 1/4" fat, choice, cooked.

Infographic

Watercress vs Lamb 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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Lamb
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 5.1% 27% 71% 40% 122% 81% 9.4% 2.9% 144%
Contains more CalciumCalcium +605.9%
Contains less SodiumSodium -43.1%
Contains more ManganeseManganese +1009.1%
Contains more IronIron +840%
Contains more CopperCopper +54.5%
Contains more ZincZinc +3954.5%
Contains more PhosphorusPhosphorus +213.3%
Contains more SeleniumSelenium +2833.3%
~equal in Magnesium ~23mg
~equal in Potassium ~310mg

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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Lamb
8
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 0% 0% 2.8% 1.5% 25% 58% 125% 40% 30% 319% 12% 14% 51%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +614.3%
Contains more Vitamin KVitamin K +5334.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +11.1%
Contains more Vitamin B2Vitamin B2 +108.3%
Contains more Vitamin B3Vitamin B3 +3230%
Contains more Vitamin B5Vitamin B5 +112.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +100%
Contains more CholineCholine +941.1%
~equal in Vitamin B6 ~0.13mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Lamb
2
25% 21% 54%
Protein: 24.52 g
Fats: 20.94 g
Carbs: 0 g
Water: 53.72 g
Other: 0.82 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +77%
Contains more OtherOther +46.3%
Contains more ProteinProtein +966.1%
Contains more FatsFats +20840%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Lamb
2
46% 46% 8%
Saturated fat: Sat. Fat 8.83 g
Monounsaturated fat: Mono. Fat 8.82 g
Polyunsaturated fat: Poly. Fat 1.51 g
Contains less Sat. FatSaturated fat -99.7%
Contains more Mono. FatMonounsaturated fat +110150%
Contains more Poly. FatPolyunsaturated fat +4214.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Watercress Lamb DV% diff.
Vitamin K 250µg 4.6µg 205%
Vitamin B12 0µg 2.55µg 106%
Vitamin C 43mg 0mg 48%
Selenium 0.9µg 26.4µg 46%
Protein 2.3g 24.52g 44%
Zinc 0.11mg 4.46mg 40%
Saturated fat 0.027g 8.83g 40%
Vitamin B3 0.2mg 6.66mg 40%
Fats 0.1g 20.94g 32%
Cholesterol 0mg 97mg 32%
Monounsaturated fat 0.008g 8.82g 22%
Iron 0.2mg 1.88mg 21%
Vitamin A 160µg 0µg 18%
Phosphorus 60mg 188mg 18%
Choline 9mg 93.7mg 15%
Calories 11kcal 294kcal 14%
Vitamin B2 0.12mg 0.25mg 10%
Polyunsaturated fat 0.035g 1.51g 10%
Calcium 120mg 17mg 10%
Manganese 0.244mg 0.022mg 10%
Vitamin B5 0.31mg 0.66mg 7%
Vitamin E 1mg 0.14mg 6%
Copper 0.077mg 0.119mg 5%
Folate 9µg 18µg 2%
Fiber 0.5g 0g 2%
Sodium 41mg 72mg 1%
Potassium 330mg 310mg 1%
Vitamin B1 0.09mg 0.1mg 1%
Vitamin D 0µg 0.1µg 1%
Carbs 1.29g 0g 0%
Net carbs 0.79g 0g N/A
Vitamin D 0IU 2IU 0%
Magnesium 21mg 23mg 0%
Sugar 0.2g 0g N/A
Vitamin B6 0.129mg 0.13mg 0%
Tryptophan 0.03mg 0.287mg 0%
Threonine 0.133mg 1.05mg 0%
Isoleucine 0.093mg 1.183mg 0%
Leucine 0.166mg 1.908mg 0%
Lysine 0.134mg 2.166mg 0%
Methionine 0.02mg 0.629mg 0%
Phenylalanine 0.114mg 0.998mg 0%
Valine 0.137mg 1.323mg 0%
Histidine 0.04mg 0.777mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watercress Lamb
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
74%
Watercress
52%
Lamb
Minerals Daily Need Coverage Score
18%
Watercress
52%
Lamb

Comparison summary

Which food is lower in Cholesterol?
Watercress
Watercress is lower in Cholesterol (difference - 97mg)
Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 31mg)
Which food is lower in Saturated fat?
Watercress
Watercress is lower in Saturated fat (difference - 8.803g)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $2.3)
Which food is lower in Sugar?
Lamb
Lamb is lower in Sugar (difference - 0.2g)
Which food is lower in glycemic index?
Lamb
Lamb is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Lamb
Lamb is relatively richer in minerals
Which food is richer in vitamins?
Lamb
Lamb is relatively richer in vitamins

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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/nutrients
  2. Lamb - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172480/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.