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Watercress vs. Lasagne — In-Depth Nutrition Comparison

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How are watercress and lasagne different?

  • Watercress is richer in vitamin K, vitamin A, and vitamin C, while lasagne is higher in selenium, vitamin B12, vitamin B3, phosphorus, and zinc.
  • Watercress covers your daily need for vitamin K, 202% more than lasagne.
  • Watercress contains 17 times more vitamin C than lasagne. Watercress contains 43mg of vitamin C, while lasagne contains 2.5mg.
  • Watercress is lower in sodium.

Watercress, raw and Lasagna with meat sauce, frozen, prepared types were used in this article.

Infographic

Watercress vs Lasagne 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 26% 17% 27% 30% 24% 49% 49% 25% 87%
Contains more CalciumCalcium +36.4%
Contains more PotassiumPotassium +68.4%
Contains less SodiumSodium -89%
Contains more ManganeseManganese +26.4%
Contains more IronIron +255%
Contains more CopperCopper +16.9%
Contains more ZincZinc +690.9%
Contains more PhosphorusPhosphorus +91.7%
Contains more SeleniumSelenium +1666.7%
~equal in Magnesium ~20mg

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%
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 8.3% 14% 17% 0% 18% 17% 29% 19% 28% 41% 18% 18% 13%
Contains more Vitamin CVitamin C +1620%
Contains more Vitamin AVitamin A +290.2%
Contains more Vitamin EVitamin E +17.6%
Contains more Vitamin B1Vitamin B1 +28.6%
Contains more Vitamin B2Vitamin B2 +62.2%
Contains more Vitamin KVitamin K +3471.4%
Contains more Vitamin B3Vitamin B3 +664%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +166.7%
Contains more CholineCholine +157.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.323mg
~equal in Vitamin B6 ~0.122mg

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
7% 5% 15% 71%
Protein: 7.28 g
Fats: 4.92 g
Carbs: 15.36 g
Water: 70.87 g
Other: 1.57 g
Contains more WaterWater +34.2%
Contains more ProteinProtein +216.5%
Contains more FatsFats +4820%
Contains more CarbsCarbs +1090.7%
Contains more OtherOther +30.8%

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
52% 39% 10%
Saturated fat: Sat. Fat 2.348 g
Monounsaturated fat: Mono. Fat 1.758 g
Polyunsaturated fat: Poly. Fat 0.433 g
Contains less Sat. FatSaturated fat -98.9%
Contains more Mono. FatMonounsaturated fat +21875%
Contains more Poly. FatPolyunsaturated fat +1137.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Watercress Lasagne DV% diff.
Vitamin K 250µg 7µg 203%
Vitamin C 43mg 2.5mg 45%
Selenium 0.9µg 15.9µg 27%
Vitamin B12 0µg 0.33µg 14%
Sodium 41mg 373mg 14%
Vitamin A 160µg 41µg 13%
Saturated fat 0.027g 2.348g 11%
Protein 2.3g 7.28g 10%
Phosphorus 60mg 115mg 8%
Vitamin B3 0.2mg 1.528mg 8%
Zinc 0.11mg 0.87mg 7%
Fats 0.1g 4.92g 7%
Calories 11kcal 135kcal 6%
Iron 0.2mg 0.71mg 6%
Cholesterol 0mg 17mg 6%
Fiber 0.5g 1.7g 5%
Carbs 1.29g 15.36g 5%
Folate 9µg 24µg 4%
Vitamin B2 0.12mg 0.074mg 4%
Starch 9.83g 4%
Potassium 330mg 196mg 4%
Monounsaturated fat 0.008g 1.758g 4%
Calcium 120mg 88mg 3%
Polyunsaturated fat 0.035g 0.433g 3%
Choline 9mg 23.2mg 3%
Manganese 0.244mg 0.193mg 2%
Vitamin B1 0.09mg 0.07mg 2%
Vitamin E 1mg 0.85mg 1%
Copper 0.077mg 0.09mg 1%
Vitamin B6 0.129mg 0.122mg 1%
Fructose 1.04g 1%
Net carbs 0.79g 13.66g N/A
Vitamin D 0IU 1IU 0%
Magnesium 21mg 20mg 0%
Sugar 0.2g 3.11g N/A
Vitamin B5 0.31mg 0.323mg 0%
Trans fat 0g 0.196g N/A
Tryptophan 0.03mg 0.085mg 0%
Threonine 0.133mg 0.219mg 0%
Isoleucine 0.093mg 0.224mg 0%
Leucine 0.166mg 0.578mg 0%
Lysine 0.134mg 0.486mg 0%
Methionine 0.02mg 0.164mg 0%
Phenylalanine 0.114mg 0.329mg 0%
Valine 0.137mg 0.285mg 0%
Histidine 0.04mg 0.183mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - ALA 0.026g N/A
Omega-3 - DPA 0g 0.003g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.006g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 0.322g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watercress Lasagne
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
18%
Lasagne
Minerals Daily Need Coverage Score
18%
Watercress
35%
Lasagne

Comparison summary

Which food is lower in Cholesterol?
Watercress
Watercress is lower in Cholesterol (difference - 17mg)
Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 2.91g)
Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 332mg)
Which food is lower in Saturated fat?
Watercress
Watercress is lower in Saturated fat (difference - 2.321g)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $3)
Which food is lower in glycemic index?
Lasagne
Lasagne is lower in glycemic index (difference - 4)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Lasagne - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172114/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.