Watercress vs. Parsley — Health Impact and Nutrition Comparison

Macronutrients

Both parsley and watercress consist mainly of water. Parsley consists of 88% of water, whereas watercress consists of 95% of water. 

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Watercress

1

Protein: 2.3 g

Fats: 0.1 g

Carbs: 1.29 g

Water: 95.11 g

Other: 1.2 g

Parsley

4

Protein: 2.97 g

Fats: 0.79 g

Carbs: 6.33 g

Water: 87.71 g

Other: 2.2 g

Contains more ProteinProtein	+29.1%
Contains more FatsFats	+690%
Contains more CarbsCarbs	+390.7%
Contains more OtherOther	+83.3%

~equal in Water ~87.71g

Calories

Both parsley and watercress are low in calories; however, parsley provides 3 times more calories than watercress.

Parsley provides 36 calories per 100-gram serving, whereas watercress provides 11 calories.

Carbs

Both watercress and parsley are low-carb foods; however, parsley provides five times more carbs than watercress.

Per 100-gram serving, parsley contains 6.33g of carbs, whereas the same serving of watercress contains 1.29g of carbs.

Fats

100-gram servings of both parsley and watercress contain less than 1g of fat. Per 100-gram serving, watercress contains 0.1g of fat, and parsley contains 0.79g of fat.

Watercress and parsley have no cholesterol.

Protein

Both watercress and parsley have negligible amounts of protein.

Vitamins

The vitamin content of parsley is richer than that of watercress, although both are full of various vitamins essential for health. 

Parsley contains 7 times more Vitamin K, 3 times more Vitamin C, 17 times more folate, and 2 times more Vitamin A.

Moreover, parsley falls in the range of the top 10% of foods as a source of Vitamin C and Vitamin A. 100g of parsley can fully cover your daily Vitamin A need.

On the other hand, watercress contains slightly more Vitamin E, Vitamin B2, and Vitamin B5.

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

3

100 g 300 g 1 sprig - 2.5g10 sprigs - 25g1 cup, chopped - 34g

Parsley

7

100 g 300 g 1 tbsp - 3.8g10 sprigs - 10g1 cup chopped - 60g

Contains more Vitamin EVitamin E	+33.3%
Contains more Vitamin B2Vitamin B2	+22.4%
Contains more Vitamin B6Vitamin B6	+43.3%

Contains more Vitamin CVitamin C	+209.3%
Contains more Vitamin AVitamin A	+163.1%
Contains more Vitamin B3Vitamin B3	+556.5%
Contains more Vitamin B5Vitamin B5	+29%
Contains more Vitamin KVitamin K	+556%
Contains more FolateFolate	+1588.9%
Contains more CholineCholine	+42.2%

~equal in Vitamin D ~0µg

~equal in Vitamin B1 ~0.086mg

~equal in Vitamin B12 ~0µg

Minerals

Parsley is richer in minerals than watercress. It contains around 30 times more iron, falling in the range of the top 9% of foods as a source of iron.

Parsley also has more calcium, zinc, magnesium, copper, 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

100 g 300 g 1 sprig - 2.5g10 sprigs - 25g1 cup, chopped - 34g

Parsley

6

100 g 300 g 1 tbsp - 3.8g10 sprigs - 10g1 cup chopped - 60g

Contains less SodiumSodium	-26.8%
Contains more ManganeseManganese	+52.5%
Contains more SeleniumSelenium	+800%

Contains more MagnesiumMagnesium	+138.1%
Contains more CalciumCalcium	+15%
Contains more PotassiumPotassium	+67.9%
Contains more IronIron	+3000%
Contains more CopperCopper	+93.5%
Contains more ZincZinc	+872.7%

~equal in Phosphorus ~58mg

Glycemic Index

Both parsley and watercress are considered low glycemic index foods.

The glycemic index of parsnip and parsley 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 parsley and watercress are -11.1 and -5.7, respectively, which means that parsley has a greater potential to alkalize the body.

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan

Parsley's high folate content can help lower blood homocysteine levels, which is linked to an increased risk of heart disease (1).

Watercress contains high levels of dietary nitrates, which have been associated with improved cardiovascular health. Nitrates can help dilate blood vessels, improve blood flow, and lower blood pressure, reducing the risk of heart disease (2).

Parsley also contains some dietary nitrates, although typically in lower concentrations compared to watercress.

Both watercress and parsley have anti-inflammatory properties due to their rich array of antioxidants and phytochemicals. Chronic inflammation is a risk factor for cardiovascular disease, so incorporating foods that help reduce inflammation can be beneficial for heart health by reducing the risk of atherosclerosis, the main cause of coronary heart disease (3).

In summary, both watercress and parsley offer potential benefits for cardiovascular health due to their nutrient content, antioxidant properties, and anti-inflammatory effects. Including them in a balanced diet rich in fruits, vegetables, whole grains, and lean proteins can contribute to overall heart health and reduce the risk of cardiovascular disease.

Cancer

Sulforaphane, found in parsley, has been shown to be effective in treating breast, colon, prostate, and ovarian cancers. Parsley is also high in Vitamin C, an antioxidant with free-radical scavenging properties, which provides anticancer protection (4). Polyacetylenes extracted from parsley have chemoprotective and cytotoxic activity (5).

In one study, watercress outperformed all other vegetables in terms of total phenol content and ability to neutralize free radicals associated with oxidative stress and several cancer types (6).

Diabetes

Several studies show a direct relationship between eating fiber-rich foods like parsley and a lower risk of type 2 diabetes (7). One cup of parsley contains 7 grams of soluble fiber, which may help lower cholesterol and regulate blood sugar levels (8).

Eye Health

Numerous studies have demonstrated that lutein and zeaxanthin are critical for eye health. They specifically protect your eyes from blue light damage. Lutein and zeaxanthin have also been linked to a decreased risk of age-related macular degeneration and cataracts.

Both parsley and watercress are high in lutein, zeaxanthin, and Vitamin C and can help keep your eyes healthy and lower the risk of developing cataracts (9).

Bone Health

Parsley is high in magnesium and calcium, essential for bone development. A cup of chopped parsley contains over 45 milligrams of magnesium. At the recommended daily intake of 320-420mg, parsley provides more than 10% of an adult's magnesium needs. According to one study, consuming the recommended daily magnesium intake can help build and maintain strong bones (10).

Another study found that eating parsley reduced the risk of bone fractures in postmenopausal women with osteoporosis (11).