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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
Arugula
Arugula
6
:
2
Watercress
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
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 55% 48% 33% 34% 26% 13% 23% 4%
Watercress
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 8% 36% 30% 15% 26% 3% 26% 6%
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
Arugula
3
:
7
Watercress
Watercress
Contains more Vitamin B3 +52.5%
Contains more Vitamin B5 +41%
Contains more Folate +977.8%
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
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 50% 143% 9% 0% 11% 20% 6% 27% 17% 0% 272% 73%
Watercress
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 144% 192% 20% 0% 23% 28% 4% 19% 30% 0% 625% 7%
Contains more Vitamin B3 +52.5%
Contains more Vitamin B5 +41%
Contains more Folate +977.8%
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

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 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

Which food is preferable for your diet?

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

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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.

All nutrients comparison - raw data values

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

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.