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  6. Watercress vs. Kale

Watercress vs. Kale — In-Depth Nutrition Comparison

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A recap on the differences between watercress and kale

  • Watercress has more vitamin B5; however, kale is higher in vitamin K, vitamin A, 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
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% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Kale
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% 227% 17% 0% 13% 16% 9.4% 2.9% 32% 0% 2043% 9.8% 0.22%
Contains more Vitamin EVitamin 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 +325.6%
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

All nutrients comparison - raw data values

Nutrient Watercress Kale DV% diff.
Vitamin K 250µg 817µg 473%
Vitamin A 160µg 681µg 58%
Iron 0.2mg 0.9mg 9%
Copper 0.077mg 0.156mg 9%
Manganese 0.244mg 0.416mg 7%
Fiber 0.5g 2g 6%
Calcium 120mg 72mg 5%
Vitamin B5 0.31mg 0.049mg 5%
Phosphorus 60mg 28mg 5%
Vitamin B2 0.12mg 0.07mg 4%
Potassium 330mg 228mg 3%
Vitamin B1 0.09mg 0.053mg 3%
Choline 9mg 0.4mg 2%
Vitamin C 43mg 41mg 2%
Vitamin B3 0.2mg 0.5mg 2%
Folate 9µg 13µg 1%
Protein 2.3g 1.9g 1%
Vitamin B6 0.129mg 0.138mg 1%
Polyunsaturated fat 0.035g 0.193g 1%
Calories 11kcal 28kcal 1%
Vitamin E 1mg 0.85mg 1%
Sodium 41mg 23mg 1%
Zinc 0.11mg 0.24mg 1%
Magnesium 21mg 18mg 1%
Carbs 1.29g 5.63g 1%
Fats 0.1g 0.4g 0%
Net carbs 0.79g 3.63g N/A
Sugar 0.2g 1.25g N/A
Selenium 0.9µg 0.9µg 0%
Saturated fat 0.027g 0.052g 0%
Monounsaturated fat 0.008g 0.03g 0%
Tryptophan 0.03mg 0.023mg 0%
Threonine 0.133mg 0.085mg 0%
Isoleucine 0.093mg 0.114mg 0%
Leucine 0.166mg 0.133mg 0%
Lysine 0.134mg 0.114mg 0%
Methionine 0.02mg 0.018mg 0%
Phenylalanine 0.114mg 0.097mg 0%
Valine 0.137mg 0.104mg 0%
Histidine 0.04mg 0.04mg 0%

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
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
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%

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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.