Watercress vs. Arugula — Health Impact and Nutrition Comparison

Macronutrients and Calories

Just like most vegetables, arugula and watercress are mostly made of water. Arugula consists of 92% water, and watercress consists of 95% water. 

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Watercress

1

:

4

Arugula

Contains more Protein +12.2%

Contains more Fats +560%

Contains more Carbs +182.9%

Contains more Other +16.7%

Equal in Water - 91.71

Watercress

Protein: 2.3 g

Fats: 0.1 g

Carbs: 1.29 g

Water: 95.11 g

Other: 1.2 g

Arugula

Protein: 2.58 g

Fats: 0.66 g

Carbs: 3.65 g

Water: 91.71 g

Other: 1.4 g

Contains more Protein +12.2%

Contains more Fats +560%

Contains more Carbs +182.9%

Contains more Other +16.7%

Equal in Water - 91.71

Vitamins

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

Watercress contains 2 times more Vitamin K, 3 times more Vitamin C, and slightly more Vitamin A compared to arugula. On the other hand, arugula contains 11 times more folate.

Watercress falls in the top 12% of foods as a source of Vitamin A. A 100-gram serving of watercress is enough to cover your daily need for Vitamin A.

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.

Watercress

7

:

3

Arugula

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%

Contains more Vitamin B3 +52.5%

Contains more Vitamin B5 +41%

Contains more Folate +977.8%

Watercress

Arugula

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%

Contains more Vitamin B3 +52.5%

Contains more Vitamin B5 +41%

Contains more Folate +977.8%

Minerals

Arugula is richer in most minerals compared to watercress. 

Arugula contains more iron, calcium, magnesium, and manganese when compared to watercress.

Arugula and watercress also have similar amounts of other minerals, including copper, phosphorus, and potassium. 

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.

Watercress

3

:

7

Arugula

Contains more Phosphorus +15.4%

Contains more Selenium +200%

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 Manganese +31.6%

Equal in Copper - 0.076

Watercress

Arugula

Contains more Phosphorus +15.4%

Contains more Selenium +200%

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 Manganese +31.6%

Equal in Copper - 0.076

Glycemic Index

Both arugula and watercress are considered low glycemic index foods.

The glycemic index of arugula and watercress are both equal to 32. 

Acidity

One way to understand the acidity of foods is through their potential renal acid load (PRAL) value. The PRAL value shows how much acid or base the given food produces inside the organism. 

The PRAL values of arugula and watercress are -7.9 and -5.7, respectively, which means that arugula has a greater potential to alkalize the body.

Cardiovascular Health

Some studies have found that nitrates widen blood vessels, thereby increasing blood flow and lowering blood pressure. According to one study, arugula may help lower blood pressure, which is helpful for people struggling with kidney disease (1).

Some studies have shown that high levels of carotenoids protect against the development of heart disease, as well as lower the 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, arugula is exceptionally high in cancer-fighting compounds (3). In vitro studies have demonstrated that arugula extract is beneficial in targeting cancer stem cells and inhibiting cancer cell reproduction and invasion.

Watercress outperformed other greens 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 risk of eye diseases, eating plenty of lutein and zeaxanthin may help lower the 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. Numerous studies show that low calcium intake throughout life is linked to low bone mass and a high fracture rate (6). Inadequate calcium intake contributes significantly to the development of osteoporosis.