Lettuce vs Watercress: Calories & Nutrition Showdown


Lettuce vs Watercress
Nutrition Facts
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Lettuce vs Watercress 100g Compare
per 100g | Lettuce | Watercress |
---|---|---|
Calories | 15 | 11 |
Carbohydrates | 2.87 g | 1.29 g |
Fat | 0.15 g | 0.1 g |
Dietary fiber | 1.3 g | 0.5 g |
Protein | 1.36 g | 2.3 g |
Calcium | 36 mg | 120 mg |
Iron | 0.86 mg | 0.2 mg |
Magnessium | 13 mg | 21 mg |
Phosphorus | 29 mg | 60 mg |
Potassium | 194 mg | 330 mg |
Sodium | 28 mg | 41 mg |
Zink | 0.18 mg | 0.11 mg |
Vitaminium A | 7405 µg | 3191 µg |
Vitaminium B1 (Thiamine) | 0.07 mg | 0.09 mg |
Vitaminium B2 (riboflavin) | 0.08 mg | 0.12 mg |
Vitaminium B3 (Niacin) | 0.375 mg | 0.2 mg |
Vitaminium B5 | 0.134 mg | 0.31 mg |
Vitaminium B6 | 0.09 mg | 0.129 mg |
Vitaminium B9 (Folic acid) | 38 mg | 9 mg |
Vitaminium C | 9.2 mg | 43 mg |
Vitaminium E | 0.29 mg | 1 mg |
Vitaminium K | 126.3 µg | 250 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
15kcalCalories source
- 63% CARBS.
- 30% PROTEIN
- 7% FAT
Watercress 100g
11kcalCalories source
- 34% CARBS
- 60% PROTEIN
- 6% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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