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Watercress vs. Lemon — In-Depth Nutrition Comparison

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Differences between watercress and lemons

  • Watercress is higher in vitamin K, vitamin A, calcium, manganese, vitamin B2, phosphorus, vitamin E, and potassium; however, lemons are richer in vitamin C and fiber.
  • Watercress's daily need coverage for vitamin K is 208% higher.
  • Watercress has 145 times more vitamin A than lemons. While watercress has 3191IU of vitamin A, lemons have only 22IU.

The food types used in this comparison are Watercress, raw and Lemons, raw, without peel.

Infographic

Watercress vs Lemon 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%
Lemon
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 7.8% 12% 23% 12% 1.6% 6.9% 0.26% 3.9% 2.2%
Contains more MagnesiumMagnesium +162.5%
Contains more CalciumCalcium +361.5%
Contains more PotassiumPotassium +139.1%
Contains more CopperCopper +108.1%
Contains more ZincZinc +83.3%
Contains more PhosphorusPhosphorus +275%
Contains more ManganeseManganese +713.3%
Contains more SeleniumSelenium +125%
Contains more IronIron +200%
Contains less SodiumSodium -95.1%

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%
Lemon
2
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 177% 0.33% 3% 0% 10% 4.6% 1.9% 11% 18% 0% 0% 8.3% 2.8%
Contains more Vitamin AVitamin A +15900%
Contains more Vitamin EVitamin E +566.7%
Contains more Vitamin B1Vitamin B1 +125%
Contains more Vitamin B2Vitamin B2 +500%
Contains more Vitamin B3Vitamin B3 +100%
Contains more Vitamin B5Vitamin B5 +63.2%
Contains more Vitamin B6Vitamin B6 +61.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +76.5%
Contains more Vitamin CVitamin C +23.3%
Contains more FolateFolate +22.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Lemon DV% diff.
Vitamin K 250µg 0µg 208%
Vitamin A 160µg 1µg 18%
Vitamin C 43mg 53mg 11%
Manganese 0.244mg 0.03mg 9%
Calcium 120mg 26mg 9%
Fiber 0.5g 2.8g 9%
Vitamin B2 0.12mg 0.02mg 8%
Vitamin E 1mg 0.15mg 6%
Phosphorus 60mg 16mg 6%
Potassium 330mg 138mg 6%
Iron 0.2mg 0.6mg 5%
Vitamin B6 0.129mg 0.08mg 4%
Vitamin B1 0.09mg 0.04mg 4%
Copper 0.077mg 0.037mg 4%
Magnesium 21mg 8mg 3%
Carbs 1.29g 9.32g 3%
Sodium 41mg 2mg 2%
Vitamin B5 0.31mg 0.19mg 2%
Protein 2.3g 1.1g 2%
Folate 9µg 11µg 1%
Choline 9mg 5.1mg 1%
Calories 11kcal 29kcal 1%
Vitamin B3 0.2mg 0.1mg 1%
Selenium 0.9µg 0.4µg 1%
Fats 0.1g 0.3g 0%
Net carbs 0.79g 6.52g N/A
Sugar 0.2g 2.5g N/A
Zinc 0.11mg 0.06mg 0%
Saturated fat 0.027g 0.039g 0%
Monounsaturated fat 0.008g 0.011g 0%
Polyunsaturated fat 0.035g 0.089g 0%
Tryptophan 0.03mg 0%
Threonine 0.133mg 0%
Isoleucine 0.093mg 0%
Leucine 0.166mg 0%
Lysine 0.134mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.114mg 0%
Valine 0.137mg 0%
Histidine 0.04mg 0%

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
Lemon
2
9% 89%
Protein: 1.1 g
Fats: 0.3 g
Carbs: 9.32 g
Water: 88.98 g
Other: 0.3 g
Contains more ProteinProtein +109.1%
Contains more OtherOther +300%
Contains more FatsFats +200%
Contains more CarbsCarbs +622.5%
~equal in Water ~88.98g

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
Lemon
2
28% 8% 64%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains less Sat. FatSaturated fat -30.8%
Contains more Mono. FatMonounsaturated fat +37.5%
Contains more Poly. FatPolyunsaturated fat +154.3%

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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. Lemon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167746/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.