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Arugula vs Watercress - In-Depth Nutrition Comparison

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Significant differences between Arugula and Watercress

  • Arugula has more Folate, Iron, and Magnesium, however Watercress is richer in Vitamin K, and Vitamin C.
  • Watercress covers your daily Vitamin K needs 118% more than Arugula.
  • Watercress has 11 times less Folate than Arugula. Arugula has 97µg of Folate, while Watercress has 9µg.

Specific food types used in this comparison are Arugula, raw and Watercress, raw.

Infographic

Arugula vs Watercress 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 +33.3%
Contains more Iron +630%
Contains more Magnesium +123.8%
Contains more Potassium +11.8%
Contains less Sodium -34.1%
Contains more Zinc +327.3%
Contains more Phosphorus +15.4%
Equal in Copper - 0.077
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 48% 55% 34% 23% 33% 4% 13% 26%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 36% 8% 15% 26% 30% 6% 3% 26%
Contains more Calcium +33.3%
Contains more Iron +630%
Contains more Magnesium +123.8%
Contains more Potassium +11.8%
Contains less Sodium -34.1%
Contains more Zinc +327.3%
Contains more Phosphorus +15.4%
Equal in Copper - 0.077

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 B3 +52.5%
Contains more Vitamin B5 +41%
Contains more Folate +977.8%
Contains more Vitamin A +34.5%
Contains more Vitamin E +132.6%
Contains more Vitamin C +186.7%
Contains more Vitamin B1 +104.5%
Contains more Vitamin B2 +39.5%
Contains more Vitamin B6 +76.7%
Contains more Vitamin K +130.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 143% 9% 0% 50% 11% 20% 6% 27% 17% 73% 0% 272%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 192% 20% 0% 144% 23% 28% 4% 19% 30% 7% 0% 625%
Contains more Vitamin B3 +52.5%
Contains more Vitamin B5 +41%
Contains more Folate +977.8%
Contains more Vitamin A +34.5%
Contains more Vitamin E +132.6%
Contains more Vitamin C +186.7%
Contains more Vitamin B1 +104.5%
Contains more Vitamin B2 +39.5%
Contains more Vitamin B6 +76.7%
Contains more Vitamin K +130.2%

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.
Arugula Watercress
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Arugula Watercress Opinion
Net carbs 2.05g 0.79g Arugula
Protein 2.58g 2.3g Arugula
Fats 0.66g 0.1g Arugula
Carbs 3.65g 1.29g Arugula
Calories 25kcal 11kcal Arugula
Starch g g
Fructose g g
Sugar 2.05g 0.2g Watercress
Fiber 1.6g 0.5g Arugula
Calcium 160mg 120mg Arugula
Iron 1.46mg 0.2mg Arugula
Magnesium 47mg 21mg Arugula
Phosphorus 52mg 60mg Watercress
Potassium 369mg 330mg Arugula
Sodium 27mg 41mg Arugula
Zinc 0.47mg 0.11mg Arugula
Copper 0.076mg 0.077mg Watercress
Vitamin A 2373IU 3191IU Watercress
Vitamin E 0.43mg 1mg Watercress
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 15mg 43mg Watercress
Vitamin B1 0.044mg 0.09mg Watercress
Vitamin B2 0.086mg 0.12mg Watercress
Vitamin B3 0.305mg 0.2mg Arugula
Vitamin B5 0.437mg 0.31mg Arugula
Vitamin B6 0.073mg 0.129mg Watercress
Folate 97µg 9µg Arugula
Vitamin B12 0µg 0µg
Vitamin K 108.6µg 250µg Watercress
Tryptophan mg 0.03mg Watercress
Threonine mg 0.133mg Watercress
Isoleucine mg 0.093mg Watercress
Leucine mg 0.166mg Watercress
Lysine mg 0.134mg Watercress
Methionine mg 0.02mg Watercress
Phenylalanine mg 0.114mg Watercress
Valine mg 0.137mg Watercress
Histidine mg 0.04mg Watercress
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.086g 0.027g Watercress
Monounsaturated Fat 0.049g 0.008g Arugula
Polyunsaturated fat 0.319g 0.035g Arugula

Which food is preferable for your diet?

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

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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
52
Arugula
91
Watercress
Mineral Summary Score
29
Arugula
18
Watercress

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
15%
Arugula
14%
Watercress
Carbohydrates
4%
Arugula
1%
Watercress
Fats
3%
Arugula
0%
Watercress

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 1.85g)
Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 0.059g)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $0.4)
Which food is richer in vitamins?
Watercress
Watercress is relatively richer in vitamins
Which food contains less Sodium?
Arugula
Arugula contains less Sodium (difference - 14mg)
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)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/nutrients
  2. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.