Arugula vs Watercress - In-Depth Nutrition Comparison

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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

Arugula

6

:

2

Watercress

Contains more Iron +630%

Contains more Calcium +33.3%

Contains more Potassium +11.8%

Contains more Magnesium +123.8%

Contains more Zinc +327.3%

Contains less Sodium -34.1%

Contains more Phosphorus +15.4%

Equal in Copper - 0.077

Arugula

Watercress

Contains more Iron +630%

Contains more Calcium +33.3%

Contains more Potassium +11.8%

Contains more Magnesium +123.8%

Contains more Zinc +327.3%

Contains less Sodium -34.1%

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

Arugula

2

:

7

Watercress

Contains more Vitamin B3 +52.5%

Contains more Vitamin B5 +41%

Contains more Vitamin C +186.7%

Contains more Vitamin A +34.5%

Contains more Vitamin E +132.6%

Contains more Vitamin B1 +104.5%

Contains more Vitamin B2 +39.5%

Contains more Vitamin B6 +76.7%

Contains more Vitamin K +130.2%

Arugula

Watercress

Contains more Vitamin B3 +52.5%

Contains more Vitamin B5 +41%

Contains more Vitamin C +186.7%

Contains more Vitamin A +34.5%

Contains more Vitamin E +132.6%

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 and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is

Vitamin Summary Score

57

119

Mineral Summary Score

22

15

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 the food

Protein

15%

14%

Carbohydrates

4%

1%

Fats

3%

0%

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.


Lower in Sugars
Lower in Saturated Fat
Lower in price
Rich in vitamins
Lower in Sodium
Lower in Cholesterol	Equal
Lower in glycemic index	Equal
Rich in minerals	Equal

Which food is preferable in case of diets?

Low Calories diet

Low Fats diet

Low Carbs diet

Low glycemic index diet

is better in case of low diet


Low Calories diet
Low Fats diet
Low Carbs diet
Low glycemic index diet	Equal

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Comparison summary

Which food contains less Sugars?

Watercress contains less Sugars (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?

?

It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"

Nutrient			Opinion
Calories	25	11
Protein	2.58	2.3
Fats	0.66	0.1
Vitamin C	15	43
Carbs	3.65	1.29
Cholesterol	0	0
Vitamin D	0	0
Iron	1.46	0.2
Calcium	160	120
Potassium	369	330
Magnesium	47	21
Sugars	2.05	0.2
Fiber	1.6	0.5
Copper	0.076	0.077
Zinc	0.47	0.11
Starch
Phosphorus	52	60
Sodium	27	41
Vitamin A	2373	3191
Vitamin E	0.43	1
Vitamin D	0	0
Vitamin B1	0.044	0.09
Vitamin B2	0.086	0.12
Vitamin B3	0.305	0.2
Vitamin B5	0.437	0.31
Vitamin B6	0.073	0.129
Vitamin B12	0	0
Vitamin K	108.6	250
Folic acid (B9)	0	0
Trans Fat	0	0
Saturated Fat	0.086	0.027
Monounsaturated Fat	0.049	0.008
Polyunsaturated fat	0.319	0.035
Tryptophan		0.03
Threonine		0.133
Isoleucine		0.093
Leucine		0.166
Lysine		0.134
Methionine		0.02
Phenylalanine		0.114
Valine		0.137
Histidine		0.04
Fructose