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.
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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
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Calcium
+33.3%
Contains
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Iron
+630%
Contains
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Magnesium
+123.8%
Contains
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Potassium
+11.8%
Contains
less
Sodium
-34.1%
Contains
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Zinc
+327.3%
Contains
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Phosphorus
+15.4%
Equal in Copper - 0.077
Contains
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Calcium
+33.3%
Contains
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Iron
+630%
Contains
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Magnesium
+123.8%
Contains
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Potassium
+11.8%
Contains
less
Sodium
-34.1%
Contains
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Zinc
+327.3%
Contains
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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
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Contains
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Vitamin B3
+52.5%
Contains
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Vitamin B5
+41%
Contains
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Folate
+977.8%
Contains
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Vitamin A
+34.5%
Contains
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Vitamin E
+132.6%
Contains
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Vitamin C
+186.7%
Contains
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Vitamin B1
+104.5%
Contains
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Vitamin B2
+39.5%
Contains
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Vitamin B6
+76.7%
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Vitamin K
+130.2%
Contains
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Vitamin B3
+52.5%
Contains
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Vitamin B5
+41%
Contains
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Folate
+977.8%
Contains
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Vitamin A
+34.5%
Contains
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Vitamin E
+132.6%
Contains
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Vitamin C
+186.7%
Contains
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Vitamin B1
+104.5%
Contains
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Vitamin B2
+39.5%
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Vitamin B6
+76.7%
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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.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Lower in glycemic index | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 2.05g | 0.79g |
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| Protein | 2.58g | 2.3g |
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| Fats | 0.66g | 0.1g |
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| Carbs | 3.65g | 1.29g |
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| Calories | 25kcal | 11kcal |
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| Starch | g | g | |
| Fructose | g | g | |
| Sugar | 2.05g | 0.2g |
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| Fiber | 1.6g | 0.5g |
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| Calcium | 160mg | 120mg |
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| Iron | 1.46mg | 0.2mg |
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| Magnesium | 47mg | 21mg |
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| Phosphorus | 52mg | 60mg |
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| Potassium | 369mg | 330mg |
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| Sodium | 27mg | 41mg |
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| Zinc | 0.47mg | 0.11mg |
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| Copper | 0.076mg | 0.077mg |
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| Vitamin A | 2373IU | 3191IU |
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| Vitamin E | 0.43mg | 1mg |
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| Vitamin D | 0IU | 0IU | |
| Vitamin D | 0µg | 0µg | |
| Vitamin C | 15mg | 43mg |
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| Vitamin B1 | 0.044mg | 0.09mg |
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| Vitamin B2 | 0.086mg | 0.12mg |
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| Vitamin B3 | 0.305mg | 0.2mg |
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| Vitamin B5 | 0.437mg | 0.31mg |
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| Vitamin B6 | 0.073mg | 0.129mg |
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| Folate | 97µg | 9µg |
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| Vitamin B12 | 0µg | 0µg | |
| Vitamin K | 108.6µg | 250µg |
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| Tryptophan | mg | 0.03mg |
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| Threonine | mg | 0.133mg |
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| Isoleucine | mg | 0.093mg |
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| Leucine | mg | 0.166mg |
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| Lysine | mg | 0.134mg |
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| Methionine | mg | 0.02mg |
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| Phenylalanine | mg | 0.114mg |
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| Valine | mg | 0.137mg |
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| Histidine | mg | 0.04mg |
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| Cholesterol | 0mg | 0mg | |
| Trans Fat | 0g | 0g | |
| Saturated Fat | 0.086g | 0.027g |
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| Monounsaturated Fat | 0.049g | 0.008g |
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| Polyunsaturated fat | 0.319g | 0.035g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| 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
91
Mineral Summary Score
29
18
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%
14%
Carbohydrates
4%
1%
Fats
3%
0%
Comparison summary
Which food is lower in Sugar?
Watercress is lower in Sugar (difference - 1.85g)
Which food is lower in Saturated Fat?
Watercress is lower in Saturated Fat (difference - 0.059g)
Which food is cheaper?
Watercress is cheaper (difference - $0.4)
Which food is richer in vitamins?
Watercress is relatively richer in vitamins
Which food contains less Sodium?
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?
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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.