Watercress vs. Escarole — In-Depth Nutrition Comparison
Compare
A recap on differences between watercress and escarole
- Watercress has more vitamin C, vitamin K, vitamin A, vitamin B6, and calcium; however, escarole is higher in folate, vitamin B5, fiber, iron, and manganese.
- Watercress covers your daily vitamin C needs 44% more than escarole.
- Escarole contains 8 times less vitamin B6 than watercress. Watercress contains 0.129mg of vitamin B6, while escarole contains 0.016mg.
- The glycemic index of watercress is higher.
Food varieties used in this article are Watercress, raw and Escarole, cooked, boiled, drained, no salt added.
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.
Contains more MagnesiumMagnesium | +61.5% |
Contains more CalciumCalcium | +160.9% |
Contains more PotassiumPotassium | +34.7% |
Contains more PhosphorusPhosphorus | +172.7% |
Contains more SeleniumSelenium | +350% |
Contains more IronIron | +260% |
Contains more CopperCopper | +13% |
Contains more ZincZinc | +527.3% |
Contains less SodiumSodium | -53.7% |
Contains more ManganeseManganese | +57.8% |
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.
Contains more Vitamin CVitamin C | +1203% |
Contains more Vitamin AVitamin A | +70.2% |
Contains more Vitamin EVitamin E | +150% |
Contains more Vitamin B1Vitamin B1 | +52.5% |
Contains more Vitamin B2Vitamin B2 | +93.5% |
Contains more Vitamin B6Vitamin B6 | +706.3% |
Contains more Vitamin KVitamin K | +18% |
Contains more Vitamin B3Vitamin B3 | +56% |
Contains more Vitamin B5Vitamin B5 | +166.5% |
Contains more FolateFolate | +766.7% |
Contains more CholineCholine | +71.1% |
All nutrients comparison - raw data values
Nutrient | ![]() |
![]() |
DV% diff. |
Vitamin C | 43mg | 3.3mg | 44% |
Vitamin K | 250µg | 211.9µg | 32% |
Folate | 9µg | 78µg | 17% |
Vitamin B5 | 0.31mg | 0.826mg | 10% |
Fiber | 0.5g | 2.8g | 9% |
Vitamin B6 | 0.129mg | 0.016mg | 9% |
Calcium | 120mg | 46mg | 7% |
Vitamin A | 160µg | 94µg | 7% |
Iron | 0.2mg | 0.72mg | 7% |
Manganese | 0.244mg | 0.385mg | 6% |
Phosphorus | 60mg | 22mg | 5% |
Zinc | 0.11mg | 0.69mg | 5% |
Vitamin B2 | 0.12mg | 0.062mg | 4% |
Vitamin E | 1mg | 0.4mg | 4% |
Vitamin B1 | 0.09mg | 0.059mg | 3% |
Potassium | 330mg | 245mg | 3% |
Magnesium | 21mg | 13mg | 2% |
Protein | 2.3g | 1.15g | 2% |
Sodium | 41mg | 19mg | 1% |
Carbs | 1.29g | 3.07g | 1% |
Selenium | 0.9µg | 0.2µg | 1% |
Choline | 9mg | 15.4mg | 1% |
Vitamin B3 | 0.2mg | 0.312mg | 1% |
Copper | 0.077mg | 0.087mg | 1% |
Calories | 11kcal | 19kcal | 0% |
Fats | 0.1g | 0.18g | 0% |
Net carbs | 0.79g | 0.27g | N/A |
Sugar | 0.2g | 0.23g | N/A |
Saturated fat | 0.027g | 0.042g | 0% |
Monounsaturated fat | 0.008g | 0.004g | 0% |
Polyunsaturated fat | 0.035g | 0.081g | 0% |
Tryptophan | 0.03mg | 0.005mg | 0% |
Threonine | 0.133mg | 0.046mg | 0% |
Isoleucine | 0.093mg | 0.066mg | 0% |
Leucine | 0.166mg | 0.09mg | 0% |
Lysine | 0.134mg | 0.058mg | 0% |
Methionine | 0.02mg | 0.013mg | 0% |
Phenylalanine | 0.114mg | 0.049mg | 0% |
Valine | 0.137mg | 0.058mg | 0% |
Histidine | 0.04mg | 0.021mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.3 g
Fats:
0.1 g
Carbs:
1.29 g
Water:
95.11 g
Other:
1.2 g
Protein:
1.15 g
Fats:
0.18 g
Carbs:
3.07 g
Water:
94.29 g
Other:
1.31 g
Contains more ProteinProtein | +100% |
Contains more FatsFats | +80% |
Contains more CarbsCarbs | +138% |
~equal in
Water
~94.29g
~equal in
Other
~1.31g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.027 g
Monounsaturated fat:
Mono. Fat
0.008 g
Polyunsaturated fat:
Poly. Fat
0.035 g
Saturated fat:
Sat. Fat
0.042 g
Monounsaturated fat:
Mono. Fat
0.004 g
Polyunsaturated fat:
Poly. Fat
0.081 g
Contains less Sat. FatSaturated fat | -35.7% |
Contains more Mono. FatMonounsaturated fat | +100% |
Contains more Poly. FatPolyunsaturated fat | +131.4% |