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Watercress vs Romaine lettuce
CALORIC DENSITY
Watercress, raw
Romaine lettuce, raw
0.11
0.17
11591
11251

First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.

*All our data comes from the USDA Nutrient Database.
Watercress
Romaine lettuce
Protein = 42g
Protein = 14g
Carbohydrates = 23g
Carbohydrates = 39g
Fat = 2g
Fat = 4g
Fiber = 9g
Fiber = 25g
Monounsaturated = 0g
Monounsaturated = 0g
Polyunsaturated = 1g
Polyunsaturated = 2g
Saturated Fat = 0g
Saturated Fat = 0g
Nutrient watercress romaine lettuce
Protein 42g 14g
Carbohydrate 23g 39g
Fiber 9g 25g
Fat 2g 4g
Monounsat. Fat 0g 4g
Polyunsat. Fat 1g 2g
Saturated Fat 0g 0g
watercress
Note: the chart below maxes out at 20, so you can see better.

Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.

Choline = 39%
Choline = 28%
Vitamin A = 465%
Vitamin A = 821%
Vitamin C = 1042%
Vitamin C = 376%
Vitamin E = 152%
Vitamin E = 13%
Vitamin K = 5682%
Vitamin K = 1507%
Nutrientwatercressromaine lettuce
Choline39%28%
Vitamin A465%821%
Vitamin C1042%376%
Vitamin E152%13%
Vitamin K5682%1507%

Watercress have significantly more Vitamins E, C, K than romaine lettuce. Romaine lettuce have significantly more Vitamins A than watercress. Watercress are a good source of Niacin, Zinc. Watercress are a great source of Iron. Watercress are an excellent source of Vitamin A, Vitamin E, Vitamin K, Vitamin C, Thiamin, Riboflavin, Pantothenic Acid, Vitamin B6, Potassium, Magnesium, Calcium, Phosphorus. Romaine lettuce are a good source of Niacin, Pantothenic Acid, Zinc. Romaine lettuce are a great source of Thiamin, Riboflavin, Vitamin B6, Potassium, Magnesium, Calcium, Phosphorus. Romaine lettuce are an excellent source of Vitamin A, Vitamin K, Vitamin C, Iron.

romaine lettuce

And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)

Vitamin B1 = 164%
Vitamin B1 = 85%
Vitamin B2 = 198%
Vitamin B2 = 72%
Vitamin B3 = 30%
Vitamin B3 = 31%
Vitamin B5 = 113%
Vitamin B5 = 33%
Vitamin B6 = 213%
Vitamin B6 = 79%
Vitamin B12 = 0%
Vitamin B12 = 0%
Nutrientwatercressromaine lettuce
Vitamin B1164%85%
Vitamin B2198%72%
Vitamin B330%31%
Vitamin B5113%33%
Vitamin B6213%79%
Vitamin B120%0%

Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.

Sodium = 50%
Sodium = 6%
Potassium = 171%
Potassium = 83%
Calcium = 436%
Calcium = 78%
Magnesium = 109%
Magnesium = 47%
Phosphorus = 188%
Phosphorus = 61%
Iron = 61%
Iron = 190%
Manganese = 193%
Manganese = 79%
Selenium = 36%
Selenium = 10%
Copper = 140%
Copper = 56%
Zinc = 21%
Zinc = 29%
Nutrientwatercressromaine lettuce
Sodium50%6%
Potasium171%83%
Calcium436%78%
Magnesium109%47%
Phosphorus188%61%
Iron61%190%
Manganese193%79%
Selenium36%10%
Copper140%56%
Zinc21%29%

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Kale.World is all about nutritional density – all our findings are normalized on a per calorie basis, making it easier to compare various foods.

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