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  6. Watercress vs. Lambsquarters

Watercress vs. Lambsquarters — In-Depth Nutrition Comparison

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A recap on the differences between watercress and lambsquarters

  • Watercress has less vitamin A, vitamin C, vitamin B2, copper, manganese, calcium, fiber, iron, vitamin B6, and vitamin B3.
  • Lambsquarters cover your daily vitamin A needs 47% more than watercress.

Food varieties used in this article are Watercress, raw and Lambsquarters, raw.

Infographic

Watercress vs Lambsquarters infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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 24% 93% 40% 45% 98% 12% 31% 5.6% 102% 4.9%
Contains more MagnesiumMagnesium +61.9%
Contains more CalciumCalcium +157.5%
Contains more PotassiumPotassium +37%
Contains more IronIron +500%
Contains more CopperCopper +280.5%
Contains more ZincZinc +300%
Contains more PhosphorusPhosphorus +20%
Contains more ManganeseManganese +220.5%
~equal in Sodium ~43mg
~equal in Selenium ~0.9µg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 143% 0% 53% 20% 23% 28% 3.8% 19% 30% 0% 625% 6.8%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 267% 0% 193% 0% 40% 102% 23% 5.5% 63% 0% 0% 23%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +237%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +86%
Contains more Vitamin AVitamin A +262.5%
Contains more Vitamin B1Vitamin B1 +77.8%
Contains more Vitamin B2Vitamin B2 +266.7%
Contains more Vitamin B3Vitamin B3 +500%
Contains more Vitamin B6Vitamin B6 +112.4%
Contains more FolateFolate +233.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watercress Lambsquarters DV% diff.
Vitamin K 250µg 208%
Vitamin A 160µg 580µg 47%
Vitamin C 43mg 80mg 41%
Vitamin B2 0.12mg 0.44mg 25%
Copper 0.077mg 0.293mg 24%
Manganese 0.244mg 0.782mg 23%
Calcium 120mg 309mg 19%
Fiber 0.5g 4g 14%
Iron 0.2mg 1.2mg 13%
Vitamin B6 0.129mg 0.274mg 11%
Vitamin E 1mg 7%
Vitamin B1 0.09mg 0.16mg 6%
Vitamin B3 0.2mg 1.2mg 6%
Folate 9µg 30µg 5%
Protein 2.3g 4.2g 4%
Potassium 330mg 452mg 4%
Vitamin B5 0.31mg 0.092mg 4%
Magnesium 21mg 34mg 3%
Zinc 0.11mg 0.44mg 3%
Calories 11kcal 43kcal 2%
Carbs 1.29g 7.3g 2%
Phosphorus 60mg 72mg 2%
Choline 9mg 2%
Polyunsaturated fat 0.035g 0.351g 2%
Fats 0.1g 0.8g 1%
Protein per 100 calories 21g 9.8g N/A
Calories per 10 g protein 48kcal 102kcal N/A
Weight per 100 calories 909g 233g N/A
Net carbs 0.79g 3.3g N/A
Sugar 0.2g N/A
Sodium 41mg 43mg 0%
Selenium 0.9µg 0.9µg 0%
Saturated fat 0.027g 0.059g 0%
Monounsaturated fat 0.008g 0.15g 0%
Tryptophan 0.03mg 0.038mg 0%
Threonine 0.133mg 0.163mg 0%
Isoleucine 0.093mg 0.253mg 0%
Leucine 0.166mg 0.35mg 0%
Lysine 0.134mg 0.354mg 0%
Methionine 0.02mg 0.049mg 0%
Phenylalanine 0.114mg 0.166mg 0%
Valine 0.137mg 0.226mg 0%
Histidine 0.04mg 0.116mg 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
4% 7% 84% 3%
Protein: 4.2 g
Fats: 0.8 g
Carbs: 7.3 g
Water: 84.3 g
Other: 3.4 g
Contains more WaterWater +12.8%
Contains more ProteinProtein +82.6%
Contains more FatsFats +700%
Contains more CarbsCarbs +465.9%

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
11% 27% 63%
Saturated fat: Sat. Fat 0.059 g
Monounsaturated fat: Mono. Fat 0.15 g
Polyunsaturated fat: Poly. Fat 0.351 g
Contains less Sat. FatSaturated fat -54.2%
Contains more Mono. FatMonounsaturated fat +1775%
Contains more Poly. FatPolyunsaturated fat +902.9%

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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. Lambsquarters - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169244/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.