Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Watercress vs. Lettuce — In-Depth Nutrition Comparison

Compare

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
Infographic link

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.
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 Selenium +50%
Contains more Iron +330%
Contains less Sodium -31.7%
Contains more Zinc +63.6%
Equal in Manganese - 0.25
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 8% 15% 26% 30% 6% 3% 26% 32% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 33% 10% 13% 18% 4% 5% 10% 33% 4%
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 Selenium +50%
Contains more Iron +330%
Contains less Sodium -31.7%
Contains more Zinc +63.6%
Equal in Manganese - 0.25

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.
:
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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +69.1%
Contains more Other +87.5%
Contains more Fats +50%
Contains more Carbs +122.5%
Equal in Water - 94.98
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Contains more Protein +69.1%
Contains more Other +87.5%
Contains more Fats +50%
Contains more Carbs +122.5%
Equal in Water - 94.98

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +33.3%
Contains less Saturated Fat -25.9%
Contains more Polyunsaturated fat +134.3%
39% 11% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.035 g
19% 6% 76%
Saturated Fat: 0.02 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.082 g
Contains more Monounsaturated Fat +33.3%
Contains less Saturated Fat -25.9%
Contains more Polyunsaturated fat +134.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Watercress 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
Fructose 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
Manganese 0.244mg 0.25mg Lettuce
Selenium 0.9µg 0.6µg Watercress
Vitamin A 3191IU 7405IU Lettuce
Vitamin A RAE 160µg 370µg Lettuce
Vitamin E 1mg 0.22mg Watercress
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 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
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

People also compare

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
91%
Watercress
75%
Lettuce
Minerals Daily Need Coverage Score
18%
Watercress
14%
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

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. 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.