Arugula vs. Watercress — Health Impact and Nutrition Comparison

Macronutrients

Just like most vegetables, arugula and watercress are mostly made of water. Arugula consists of 92% water, and watercress consists of 95% water. 

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Arugula

4

Protein: 2.58 g

Fats: 0.66 g

Carbs: 3.65 g

Water: 91.71 g

Other: 1.4 g

Watercress

1

Protein: 2.3 g

Fats: 0.1 g

Carbs: 1.29 g

Water: 95.11 g

Other: 1.2 g

Contains more ProteinProtein	+12.2%
Contains more FatsFats	+560%
Contains more CarbsCarbs	+182.9%
Contains more OtherOther	+16.7%

~equal in Water ~95.11g

Calories

Both arugula and watercress are low in calories; however, arugula has 2 times more calories than watercress.

Arugula contains 25 calories per 100-gram serving, whereas watercress contains 11 calories per 100g.

Carbohydrates

Both watercress and arugula are low-carb foods; however, arugula contains around 3 times more carbs than watercress. 

Arugula contains 3.65g of carbs per 100g, whereas watercress contains 1.29g of carbs per 100g.

Fats

In 100-gram servings of arugula and watercress, there is less than 1g of fat. Watercress contains 0.1g of fat, and arugula contains 0.66g of fat.

Watercress and arugula have no cholesterol.

Protein

Watercress and arugula have negligible amounts of protein.

Vitamins

The vitamin content of watercress is richer than that of arugula.

Watercress contains 2 times more Vitamin K, 3 times more Vitamin C, and slightly more Vitamin A compared to arugula. On the other hand, arugula contains 11 times more folate.

Watercress falls in the top 12% of foods as a source of Vitamin A. A 100-gram serving of watercress is enough to cover your daily need for Vitamin A.

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Arugula

4

100 g 300 g 1 leaf - 2g0.5 cup - 10g

Watercress

7

100 g 300 g 1 sprig - 2.5g10 sprigs - 25g1 cup, chopped - 34g

Contains more Vitamin B3Vitamin B3	+52.5%
Contains more Vitamin B5Vitamin B5	+41%
Contains more FolateFolate	+977.8%
Contains more CholineCholine	+70%

Contains more Vitamin CVitamin C	+186.7%
Contains more Vitamin AVitamin A	+34.5%
Contains more Vitamin EVitamin E	+132.6%
Contains more Vitamin B1Vitamin B1	+104.5%
Contains more Vitamin B2Vitamin B2	+39.5%
Contains more Vitamin B6Vitamin B6	+76.7%
Contains more Vitamin KVitamin K	+130.2%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

Minerals

Arugula is richer in most minerals compared to watercress. 

Arugula contains more iron, calcium, magnesium, and manganese when compared to watercress.

Arugula and watercress also have similar amounts of other minerals, including copper, phosphorus, and potassium. 

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Arugula

7

100 g 300 g 1 leaf - 2g0.5 cup - 10g

Watercress

2

100 g 300 g 1 sprig - 2.5g10 sprigs - 25g1 cup, chopped - 34g

Contains more MagnesiumMagnesium	+123.8%
Contains more CalciumCalcium	+33.3%
Contains more PotassiumPotassium	+11.8%
Contains more IronIron	+630%
Contains more ZincZinc	+327.3%
Contains less SodiumSodium	-34.1%
Contains more ManganeseManganese	+31.6%

Contains more PhosphorusPhosphorus	+15.4%
Contains more SeleniumSelenium	+200%

~equal in Copper ~0.077mg

Glycemic Index

Both arugula and watercress are considered low glycemic index foods.

The glycemic index of arugula and watercress are both equal to 32. 

Acidity

One way to understand the acidity of foods is through their potential renal acid load (PRAL) value. The PRAL value shows how much acid or base the given food produces inside the organism. 

The PRAL values of arugula and watercress are -7.9 and -5.7, respectively, which means that arugula has a greater potential to alkalize the body.

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan

Comparing arugula and watercress in terms of cardiovascular disease (CVD) can provide valuable insights into their potential benefits for heart health:

Arugula contains moderate levels of dietary nitrates, which can contribute to improved cardiovascular health by promoting vasodilation, enhancing blood flow, and lowering blood pressure (1).

Watercress contains exceptionally high levels of dietary nitrates, making it a potent natural source for supporting heart health. Regular consumption of watercress has been linked to reduced blood pressure and improved endothelial function.

Both arugula and watercress are rich in antioxidants, which help combat oxidative stress and inflammation, key contributors to the development of cardiovascular disease. Antioxidants like beta-carotene and lutein found in these greens may help protect against the oxidation of LDL (“bad” cholesterol), reducing the risk of atherosclerosis (2).

Incorporating a variety of leafy greens, like arugula and watercress, into the diet, along with other fruits, vegetables, whole grains, and lean proteins, is associated with better heart health and a reduced risk of cardiovascular disease.

In summary, both arugula and watercress offer potential benefits for cardiovascular health due to their nutrient content, antioxidant properties, and anti-inflammatory effects. Regularly including these greens in a balanced diet can contribute to overall heart health and help reduce the risk of cardiovascular disease.

Cancer

According to one study, arugula is exceptionally high in cancer-fighting compounds (3). In vitro studies have demonstrated that arugula extract is beneficial in targeting cancer stem cells and inhibiting cancer cell reproduction and invasion.

Watercress outperformed other greens in one study regarding total phenol content and ability to neutralize free radicals linked to oxidative stress and several cancer types (4).

Diabetes

Research indicates that eating vegetables reduces the risk of developing type 2 diabetes. Arugula is high in lutein and zeaxanthin, two antioxidants beneficial to the eyes. Because diabetes increases your risk of eye diseases, eating plenty of lutein and zeaxanthin may help lower the risk of blindness, glaucoma, macular degeneration, and other devastating vision problems. They also aid in reducing blood pressure, which is a significant risk factor for heart disease (5).

Bone Health

Arugula contains Vitamin K and the minerals manganese and calcium, which are all critical for bone health. Numerous studies show that low calcium intake throughout life is linked to low bone mass and a high fracture rate (6). Inadequate calcium intake contributes significantly to the development of osteoporosis.