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

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

Which food is preferable for your diet?

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

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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)

All nutrients comparison - raw data values

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

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.