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Watercress vs Lettuce - In-Depth Nutrition Comparison

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The main differences between Watercress and Lettuce

  • Watercress has more Vitamin K, Vitamin C, Calcium, Copper, and Vitamin E , however Lettuce has more Vitamin A RAE, Iron, and Folate.
  • Daily need coverage for Vitamin K from Watercress is 103% higher.
  • Lettuce has 5 times less Vitamin C than Watercress. Watercress has 43mg of Vitamin C, while Lettuce has 9.2mg.

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

Infographic

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

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 E +354.5%
Contains more Vitamin C +367.4%
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%
Contains more Vitamin A +132.1%
Contains more Vitamin B3 +87.5%
Contains more Folate +322.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 192% 20% 0% 144% 23% 28% 4% 19% 30% 7% 0% 625%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 445% 5% 0% 31% 18% 19% 8% 9% 21% 29% 0% 316%
Contains more Vitamin E +354.5%
Contains more Vitamin C +367.4%
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%
Contains more Vitamin A +132.1%
Contains more Vitamin B3 +87.5%
Contains more Folate +322.2%

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.
Watercress Lettuce
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

All nutrients comparison - raw data values

Nutrient Watercress Lettuce Opinion
Net carbs 0.79g 1.57g Lettuce
Protein 2.3g 1.36g Watercress
Fats 0.1g 0.15g Lettuce
Carbs 1.29g 2.87g Lettuce
Calories 11kcal 15kcal Lettuce
Starch g 0g Lettuce
Fructose g 0.43g Lettuce
Sugar 0.2g 0.78g Watercress
Fiber 0.5g 1.3g Lettuce
Calcium 120mg 36mg Watercress
Iron 0.2mg 0.86mg Lettuce
Magnesium 21mg 13mg Watercress
Phosphorus 60mg 29mg Watercress
Potassium 330mg 194mg Watercress
Sodium 41mg 28mg Lettuce
Zinc 0.11mg 0.18mg Lettuce
Copper 0.077mg 0.029mg Watercress
Vitamin A 3191IU 7405IU Lettuce
Vitamin E 1mg 0.22mg Watercress
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 43mg 9.2mg Watercress
Vitamin B1 0.09mg 0.07mg Watercress
Vitamin B2 0.12mg 0.08mg Watercress
Vitamin B3 0.2mg 0.375mg Lettuce
Vitamin B5 0.31mg 0.134mg Watercress
Vitamin B6 0.129mg 0.09mg Watercress
Folate 9µg 38µg Lettuce
Vitamin B12 0µg 0µg
Vitamin K 250µg 126.3µg Watercress
Tryptophan 0.03mg 0.009mg Watercress
Threonine 0.133mg 0.059mg Watercress
Isoleucine 0.093mg 0.084mg Watercress
Leucine 0.166mg 0.079mg Watercress
Lysine 0.134mg 0.084mg Watercress
Methionine 0.02mg 0.016mg Watercress
Phenylalanine 0.114mg 0.055mg Watercress
Valine 0.137mg 0.07mg Watercress
Histidine 0.04mg 0.022mg Watercress
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.027g 0.02g Lettuce
Monounsaturated Fat 0.008g 0.006g Watercress
Polyunsaturated fat 0.035g 0.082g Lettuce

Which food is preferable for your diet?

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

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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
91
Watercress
75
Lettuce
Mineral Summary Score
18
Watercress
13
Lettuce

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
14%
Watercress
8%
Lettuce
Carbohydrates
1%
Watercress
3%
Lettuce
Fats
0%
Watercress
1%
Lettuce

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)

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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/nutrients
  2. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.