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Watercress vs Arugula - In-Depth Nutrition Comparison

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Significant differences between Watercress and Arugula

  • Watercress has more Vitamin K, and Vitamin C, however Arugula is richer in Folate, Iron, and Magnesium.
  • Watercress covers your daily Vitamin K needs 118% more than Arugula.
  • Arugula has 3 times less Vitamin C than Watercress. Watercress has 43mg of Vitamin C, while Arugula has 15mg.

Specific food types used in this comparison are Watercress, raw and Arugula, raw.

Infographic

Watercress vs Arugula 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
:
Contains more Phosphorus +15.4%
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%
Equal in Copper - 0.076
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 8% 36% 30% 15% 26% 3% 26% 6%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 55% 48% 33% 34% 26% 13% 23% 4%
Contains more Phosphorus +15.4%
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%
Equal in Copper - 0.076

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 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%
Contains more Vitamin B3 +52.5%
Contains more Vitamin B5 +41%
Contains more Folate +977.8%
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%
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%
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%
Contains more Vitamin B3 +52.5%
Contains more Vitamin B5 +41%
Contains more Folate +977.8%

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
91
Watercress
52
Arugula
Mineral Summary Score
18
Watercress
29
Arugula

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
14%
Watercress
15%
Arugula
Carbohydrates
1%
Watercress
4%
Arugula
Fats
0%
Watercress
3%
Arugula

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.
Watercress Arugula
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
Watercress Arugula
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 Watercress Arugula Opinion
Calories 11 25 Arugula
Protein 2.3 2.58 Arugula
Fats 0.1 0.66 Arugula
Vitamin C 43 15 Watercress
Carbs 1.29 3.65 Arugula
Cholesterol 0 0
Vitamin D 0 0
Iron 0.2 1.46 Arugula
Calcium 120 160 Arugula
Potassium 330 369 Arugula
Magnesium 21 47 Arugula
Sugar 0.2 2.05 Watercress
Fiber 0.5 1.6 Arugula
Copper 0.077 0.076 Watercress
Zinc 0.11 0.47 Arugula
Starch
Phosphorus 60 52 Watercress
Sodium 41 27 Arugula
Vitamin A 3191 2373 Watercress
Vitamin E 1 0.43 Watercress
Vitamin D 0 0
Vitamin B1 0.09 0.044 Watercress
Vitamin B2 0.12 0.086 Watercress
Vitamin B3 0.2 0.305 Arugula
Vitamin B5 0.31 0.437 Arugula
Vitamin B6 0.129 0.073 Watercress
Vitamin B12 0 0
Vitamin K 250 108.6 Watercress
Folate 9 97 Arugula
Trans Fat 0 0
Saturated Fat 0.027 0.086 Watercress
Monounsaturated Fat 0.008 0.049 Arugula
Polyunsaturated fat 0.035 0.319 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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/nutrients
  2. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.