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  6. Kale vs. Watercress

Kale vs. Watercress — In-Depth Nutrition Comparison

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A recap on differences between kale and watercress

  • Kale has more vitamin K, vitamin A, copper, iron, manganese, and fiber; however, watercress is higher in vitamin B5.
  • Kale covers your daily vitamin K needs 473% more than watercress.
  • Watercress contains 5 times less iron than kale. Kale contains 0.9mg of iron, while watercress contains 0.2mg.

Food varieties used in this article are Kale, cooked, boiled, drained, without salt and Watercress, raw.

Infographic

Kale vs Watercress infographic
Infographic link

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.
Kale
Kale
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 22% 20% 34% 52% 6.5% 12% 3% 54% 4.9%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more IronIron +350%
Contains more CopperCopper +102.6%
Contains more ZincZinc +118.2%
Contains less SodiumSodium -43.9%
Contains more ManganeseManganese +70.5%
Contains more MagnesiumMagnesium +16.7%
Contains more CalciumCalcium +66.7%
Contains more PotassiumPotassium +44.7%
Contains more PhosphorusPhosphorus +114.3%
~equal in Selenium ~0.9µg

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.
Kale
Kale
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 137% 227% 17% 0% 13% 16% 9.4% 2.9% 32% 0% 2043% 9.8% 0.22%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin AVitamin A +325.6%
Contains more Vitamin B3Vitamin B3 +150%
Contains more Vitamin KVitamin K +226.8%
Contains more FolateFolate +44.4%
Contains more Vitamin EVitamin E +17.6%
Contains more Vitamin B1Vitamin B1 +69.8%
Contains more Vitamin B2Vitamin B2 +71.4%
Contains more Vitamin B5Vitamin B5 +532.7%
Contains more CholineCholine +2150%
~equal in Vitamin C ~43mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.129mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kale Watercress DV% diff.
Vitamin K 817µg 250µg 473%
Vitamin A 681µg 160µg 58%
Iron 0.9mg 0.2mg 9%
Copper 0.156mg 0.077mg 9%
Manganese 0.416mg 0.244mg 7%
Fiber 2g 0.5g 6%
Calcium 72mg 120mg 5%
Vitamin B5 0.049mg 0.31mg 5%
Phosphorus 28mg 60mg 5%
Vitamin B2 0.07mg 0.12mg 4%
Potassium 228mg 330mg 3%
Vitamin B1 0.053mg 0.09mg 3%
Choline 0.4mg 9mg 2%
Vitamin C 41mg 43mg 2%
Vitamin B3 0.5mg 0.2mg 2%
Folate 13µg 9µg 1%
Protein 1.9g 2.3g 1%
Vitamin B6 0.138mg 0.129mg 1%
Polyunsaturated fat 0.193g 0.035g 1%
Calories 28kcal 11kcal 1%
Vitamin E 0.85mg 1mg 1%
Sodium 23mg 41mg 1%
Zinc 0.24mg 0.11mg 1%
Magnesium 18mg 21mg 1%
Carbs 5.63g 1.29g 1%
Fats 0.4g 0.1g 0%
Net carbs 3.63g 0.79g N/A
Sugar 1.25g 0.2g N/A
Selenium 0.9µg 0.9µg 0%
Saturated fat 0.052g 0.027g 0%
Monounsaturated fat 0.03g 0.008g 0%
Tryptophan 0.023mg 0.03mg 0%
Threonine 0.085mg 0.133mg 0%
Isoleucine 0.114mg 0.093mg 0%
Leucine 0.133mg 0.166mg 0%
Lysine 0.114mg 0.134mg 0%
Methionine 0.018mg 0.02mg 0%
Phenylalanine 0.097mg 0.114mg 0%
Valine 0.104mg 0.137mg 0%
Histidine 0.04mg 0.04mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kale
Kale
2
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more FatsFats +300%
Contains more CarbsCarbs +336.4%
Contains more ProteinProtein +21.1%
Contains more OtherOther +37.9%
~equal in Water ~95.11g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kale
Kale
2
19% 11% 70%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.193 g
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +275%
Contains more Poly. FatPolyunsaturated fat +451.4%
Contains less Sat. FatSaturated fat -48.1%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/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.