Lettuce vs Watercress: Calories & Nutrition Showdown



Lettuce - calories, kcal, weight, nutrition
Lettuce - calories, kcal, weight, nutrition

Lettuce vs Watercress
Nutrition Facts

Lettuce
Serving size:
  change
one lettuce (200g)cup, chopped (75g)1 large leaf (18g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Watercress
Serving size:
  change
handful (30g)cup (34g)half cup (17g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Lettuce vs Watercress 100g Compare


per 100gLettuceWatercress
Calories15 11
Carbohydrates2.87 g1.29 g
Fat0.15 g0.1 g
Dietary fiber1.3 g0.5 g
Protein1.36 g2.3 g
Calcium36 mg120 mg
Iron0.86 mg0.2 mg
Magnessium13 mg21 mg
Phosphorus29 mg60 mg
Potassium194 mg330 mg
Sodium28 mg41 mg
Zink0.18 mg0.11 mg
Vitaminium A7405 µg3191 µg
Vitaminium B1 (Thiamine)0.07 mg0.09 mg
Vitaminium B2 (riboflavin)0.08 mg0.12 mg
Vitaminium B3 (Niacin)0.375 mg0.2 mg
Vitaminium B50.134 mg0.31 mg
Vitaminium B60.09 mg0.129 mg
Vitaminium B9 (Folic acid)38 mg9 mg
Vitaminium C9.2 mg43 mg
Vitaminium E0.29 mg1 mg
Vitaminium K126.3 µg250 µg

Exploring the Nutritional Landscape of Lettuce and Watercress

When it comes to leafy greens, lettuce and watercress are two of the most popular and nutritious options available. Both vegetables are celebrated for their crisp textures and refreshing tastes, making them staples in salads and sandwiches. However, beyond their culinary uses, lettuce and watercress are packed with an array of nutrients essential for good health. Let's delve into some interesting facts about these greens before comparing their nutritional profiles.

A Closer Look at Lettuce

Lettuce, with its origins tracing back to ancient Egypt, has evolved from being used as an oil-producing plant to a food crop celebrated worldwide. It is available in various types, including romaine, iceberg, and butterhead, each offering a unique taste and texture. Interestingly, lettuce is not just a filler for your salads; it's a low-calorie food rich in vitamins A and K, essential for vision and blood clotting, respectively.

The Wonders of Watercress

Watercress, on the other hand, is a powerhouse of nutrition. This peppery-flavored leaf has been consumed by humans for centuries and is known for its high content of vitamin C, calcium, and iron. Watercress not only enhances the flavor profile of dishes but also offers health benefits such as improved bone health and a boost to the immune system.

Nutritional Face-Off

When comparing lettuce vs watercress calories, lettuce contains approximately 15 calories per 100 grams, while watercress is even lower at 11 calories, making both excellent choices for those monitoring their calorie intake. However, the nutritional differences extend beyond just calorie counts.

  • Protein and Fiber: Watercress edges out lettuce with 2.3 grams of protein compared to lettuce's 1.36 grams, offering a better option for muscle repair and growth. However, lettuce contains slightly more fiber, which is beneficial for digestive health.
  • Vitamins and Minerals: In the watercress vs lettuce nutrition debate, watercress boasts higher levels of vitamin C, K, and calcium, essential for immune function, bone health, and blood clotting. Lettuce, however, is not far behind, especially in vitamin A, crucial for eye health.
  • Iron and Magnesium: While lettuce provides more iron, beneficial for red blood cell function, watercress offers more magnesium, important for muscle and nerve function.

Despite these differences, both lettuce and watercress are free from cholesterol, gluten, and fats, making them heart-healthy and suitable for various dietary preferences.

Final Thoughts

In the watercress vs lettuce compare scenario, it's clear that both vegetables offer unique nutritional benefits. Your choice between them might come down to personal taste preferences or specific dietary needs. Whether you're looking to boost your vitamin C intake with watercress or prefer the mild taste of lettuce in your salads, incorporating these greens into your diet is a step towards a healthier lifestyle. Remember, variety is key to a balanced diet, so why not enjoy both?

Lettuce 100g

15kcal

Calories source

  • 63% CARBS.
  • 30% PROTEIN
  • 7% FAT

Watercress 100g

11kcal

Calories source

  • 34% CARBS
  • 60% PROTEIN
  • 6% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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