Arugula vs Watercress - Health impact and Nutrition Comparison

Summary

Arugula has more folate, Iron, Magnesium, Vitamin B3, and Vitamin B5. It also contains less sodium. On the other hand, watercress provides more Vitamin K, Vitamin C, Vitamin A, and phosphorus. Watercress also is lower in sugars and saturated fats.

Introduction

We will compare arugula and watercress in terms of nutrition and health impacts.

What's The Actual Difference?

Watercress and arugula have many similarities. They both are aquatic plants that belong to the Brassicaceae family. Arugula has a fresh, tart, bitter taste; its leaves have smoother sides and a rounded top, while watercress has a peppery flavor, similar to mustard and wasabi, and is soft, mid-green leaves with an unbroken edge and an oval shape.

Nutrition

In this section, we will look into the differences between the nutrients of watercress and arugula. Below you can find the nutrition infographics that visually show the differences between them.

The food varieties are raw arugula and raw watercress.

Calories

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

Arugula has 25 calories per 100g, whereas watercress contains 11 calories per 100g.

Fats

Both arugula and watercress have fats of less than 1g. Watercress contains 0.1g of fat, and arugula has 0.66g of fat.

Carbs

Both watercress and arugula are low-carb foods. Arugula contains 3.65g of carbs per 100g, whereas watercress contains 1.29g of carbs per 100g.

Cholesterol

Watercress and arugula have no cholesterol.

Protein

Watercress and arugula have a tiny amount of protein: 3g.

Vitamins

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

Watercress contains more Vitamin K, Vitamin C, Vitamin B1, Vitamin B6, Vitamin B2, Vitamin E, and Vitamin A.

Watercress falls in the top 12% of foods as a source of Vitamin A, 100g of which can cover your daily need.

On the other hand, arugula contains more Vitamin B3, Vitamin B6, and folate.

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

3

:

7

Watercress

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%

Arugula

Watercress

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%

Minerals

Arugula is richer in minerals than watercress. It contains more iron, calcium, zinc, magnesium, copper, and potassium than watercress.

Arugula also has less sodium. On the other hand, watercress has more potassium.

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 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

Arugula

Watercress

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

Health Impact

Cardiovascular Health

Some studies have found that nitrates are debatable by widening your blood vessels; they may help increase blood flow and lower blood pressure. According to one study [1], arugula may lower blood pressure, essential for people with kidney disease.

High levels of carotenoids have been shown in studies to protect against the development of heart disease and lower your risk of heart attack and stroke [2]. Watercress is high in antioxidants such as beta carotene, zeaxanthin, and lutein. Low levels of these carotenoids have been linked to heart disease and hypertension.

Cancer

According to one study [3], arugula is exceptionally high in cancer-fighting compounds. Arugula extract is beneficial in targeting cancer stem cells and inhibiting cancer cell reproduction and invasion in test-tube studies.

Watercress outperformed 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 eye problems, eating plenty of lutein and zeaxanthin may help lower your 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. These are essential nutrients for good bone health. Numerous published studies [6] show that low calcium intake throughout life is linked to low bone mass and a high fracture rate. Inadequate calcium intake contributes significantly to the development of osteoporosis.

References

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4729801/
2. https://pubmed.ncbi.nlm.nih.gov/24489447/
3. https://pubmed.ncbi.nlm.nih.gov/29890115/
4. https://pubmed.ncbi.nlm.nih.gov/29748497/
5. https://pubmed.ncbi.nlm.nih.gov/26310005/
6. Calcium and Vitamin D: Important at Every Age