Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart

Spinach vs Watercress - In-Depth Nutrition Comparison

Compare

How are Spinach and Watercress different?

  • Spinach is richer in Vitamin K, Folate, Vitamin A, Iron, Manganese, Magnesium, Vitamin E , Fiber, and Potassium, while Watercress is higher in Vitamin C.
  • Spinach covers your daily need of Vitamin K 194% more than Watercress.
  • Spinach contains 22 times more Folate than Watercress. Spinach contains 194µg of Folate, while Watercress contains 9µg.

Spinach, raw and Watercress, raw types were used in this article.

Infographic

Spinach vs Watercress infographic
Copy 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Iron +1255%
Contains more Potassium +69.1%
Contains more Magnesium +276.2%
Contains more Copper +68.8%
Contains more Zinc +381.8%
Contains more Calcium +21.2%
Contains more Phosphorus +22.4%
Contains less Sodium -48.1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 102% 30% 50% 57% 44% 15% 22% 11%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 8% 36% 30% 15% 26% 3% 26% 6%
Contains more Iron +1255%
Contains more Potassium +69.1%
Contains more Magnesium +276.2%
Contains more Copper +68.8%
Contains more Zinc +381.8%
Contains more Calcium +21.2%
Contains more Phosphorus +22.4%
Contains less Sodium -48.1%

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
:
Contains more Vitamin A +193.9%
Contains more Vitamin E +103%
Contains more Vitamin B2 +57.5%
Contains more Vitamin B3 +262%
Contains more Vitamin B6 +51.2%
Contains more Vitamin K +93.2%
Contains more Folate +2055.6%
Contains more Vitamin C +53%
Contains more Vitamin B1 +15.4%
Contains more Vitamin B5 +376.9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 94% 563% 41% 0% 20% 44% 14% 4% 45% 0% 1208% 146%
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 A +193.9%
Contains more Vitamin E +103%
Contains more Vitamin B2 +57.5%
Contains more Vitamin B3 +262%
Contains more Vitamin B6 +51.2%
Contains more Vitamin K +93.2%
Contains more Folate +2055.6%
Contains more Vitamin C +53%
Contains more Vitamin B1 +15.4%
Contains more Vitamin B5 +376.9%

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
181
Spinach
91
Watercress
Mineral Summary Score
41
Spinach
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
17%
Spinach
14%
Watercress
Carbohydrates
4%
Spinach
1%
Watercress
Fats
2%
Spinach
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.
Spinach Watercress
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in glycemic index Equal

Which food is preferable for your diet?

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

People also compare

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 0.22g)
Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 38mg)
Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 0.036g)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $0.2)
Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food is richer in vitamins?
Spinach
Spinach is relatively richer in vitamins
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)

All nutrients comparison - raw data values

Nutrient Spinach Watercress Opinion
Calories 23 11 Spinach
Protein 2.86 2.3 Spinach
Fats 0.39 0.1 Spinach
Vitamin C 28.1 43 Watercress
Carbs 3.63 1.29 Spinach
Cholesterol 0 0
Vitamin D 0 0
Iron 2.71 0.2 Spinach
Calcium 99 120 Watercress
Potassium 558 330 Spinach
Magnesium 79 21 Spinach
Sugar 0.42 0.2 Watercress
Fiber 2.2 0.5 Spinach
Copper 0.13 0.077 Spinach
Zinc 0.53 0.11 Spinach
Starch
Phosphorus 49 60 Watercress
Sodium 79 41 Watercress
Vitamin A 9377 3191 Spinach
Vitamin E 2.03 1 Spinach
Vitamin D 0 0
Vitamin B1 0.078 0.09 Watercress
Vitamin B2 0.189 0.12 Spinach
Vitamin B3 0.724 0.2 Spinach
Vitamin B5 0.065 0.31 Watercress
Vitamin B6 0.195 0.129 Spinach
Vitamin B12 0 0
Vitamin K 482.9 250 Spinach
Folate 194 9 Spinach
Trans Fat 0 0
Saturated Fat 0.063 0.027 Watercress
Monounsaturated Fat 0.01 0.008 Spinach
Polyunsaturated fat 0.165 0.035 Spinach
Tryptophan 0.039 0.03 Spinach
Threonine 0.122 0.133 Watercress
Isoleucine 0.147 0.093 Spinach
Leucine 0.223 0.166 Spinach
Lysine 0.174 0.134 Spinach
Methionine 0.053 0.02 Spinach
Phenylalanine 0.129 0.114 Spinach
Valine 0.161 0.137 Spinach
Histidine 0.064 0.04 Spinach
Fructose 0.15 Spinach

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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.