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Watercress vs. Kale — In-Depth Nutrition Comparison

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A recap on differences between Watercress and Kale

  • Watercress has more Vitamin B5, however, Kale is higher in Vitamin K, Vitamin A RAE, Copper, Iron, Manganese, and Fiber.
  • Kale covers your daily Vitamin K needs 473% more than Watercress.
  • Kale contains 6 times less Vitamin B5 than Watercress. Watercress contains 0.31mg of Vitamin B5, while Kale contains 0.049mg.

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

Infographic

Watercress vs Kale 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
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%
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%
Contains more MagnesiumMagnesium +16.7%
Contains more CalciumCalcium +66.7%
Contains more PotassiumPotassium +44.7%
Contains more PhosphorusPhosphorus +114.3%
Contains more IronIron +350%
Contains more CopperCopper +102.6%
Contains more ZincZinc +118.2%
Contains less SodiumSodium -43.9%
Contains more ManganeseManganese +70.5%
~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.
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% 191% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
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% 817% 17% 0% 13% 16% 9.4% 2.9% 32% 0% 2043% 9.8% 0.22%
Contains more Vitamin E Vitamin 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%
Contains more Vitamin AVitamin A +326.9%
Contains more Vitamin B3Vitamin B3 +150%
Contains more Vitamin KVitamin K +226.8%
Contains more FolateFolate +44.4%
~equal in Vitamin C ~41mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.138mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Watercress Kale
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Watercress Kale Opinion
Calories 11kcal 28kcal Kale
Protein 2.3g 1.9g Watercress
Fats 0.1g 0.4g Kale
Vitamin C 43mg 41mg Watercress
Net carbs 0.79g 3.63g Kale
Carbs 1.29g 5.63g Kale
Magnesium 21mg 18mg Watercress
Calcium 120mg 72mg Watercress
Potassium 330mg 228mg Watercress
Iron 0.2mg 0.9mg Kale
Sugar 0.2g 1.25g Watercress
Fiber 0.5g 2g Kale
Copper 0.077mg 0.156mg Kale
Zinc 0.11mg 0.24mg Kale
Phosphorus 60mg 28mg Watercress
Sodium 41mg 23mg Kale
Vitamin A 3191IU 13621IU Kale
Vitamin A RAE 160µg 681µg Kale
Vitamin E 1mg 0.85mg Watercress
Manganese 0.244mg 0.416mg Kale
Selenium 0.9µg 0.9µg
Vitamin B1 0.09mg 0.053mg Watercress
Vitamin B2 0.12mg 0.07mg Watercress
Vitamin B3 0.2mg 0.5mg Kale
Vitamin B5 0.31mg 0.049mg Watercress
Vitamin B6 0.129mg 0.138mg Kale
Vitamin K 250µg 817µg Kale
Folate 9µg 13µg Kale
Choline 9mg 0.4mg Watercress
Saturated Fat 0.027g 0.052g Watercress
Monounsaturated Fat 0.008g 0.03g Kale
Polyunsaturated fat 0.035g 0.193g Kale
Tryptophan 0.03mg 0.023mg Watercress
Threonine 0.133mg 0.085mg Watercress
Isoleucine 0.093mg 0.114mg Kale
Leucine 0.166mg 0.133mg Watercress
Lysine 0.134mg 0.114mg Watercress
Methionine 0.02mg 0.018mg Watercress
Phenylalanine 0.114mg 0.097mg Watercress
Valine 0.137mg 0.104mg Watercress
Histidine 0.04mg 0.04mg

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watercress Kale
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
84%
Watercress
238%
Kale
Minerals Daily Need Coverage Score
18%
Watercress
22%
Kale

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 1.05g)
Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 0.025g)
Which food contains less Sodium?
Kale
Kale contains less Sodium (difference - 18mg)
Which food is lower in glycemic index?
Kale
Kale is lower in glycemic index (difference - 32)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.
Which food is richer in vitamins?
?
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.

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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/nutrients
  2. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/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.