Watercress vs. Parsley — Health Impact and Nutrition Comparison

Macronutrients and Calories

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

:

4

Parsley

Contains more Protein +29.1%

Contains more Fats +690%

Contains more Carbs +390.7%

Contains more Other +83.3%

Equal in Water - 87.71

Watercress

Protein: 2.3 g

Fats: 0.1 g

Carbs: 1.29 g

Water: 95.11 g

Other: 1.2 g

Parsley

Protein: 2.97 g

Fats: 0.79 g

Carbs: 6.33 g

Water: 87.71 g

Other: 2.2 g

Contains more Protein +29.1%

Contains more Fats +690%

Contains more Carbs +390.7%

Contains more Other +83.3%

Equal in Water - 87.71

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

4

:

6

Parsley

Contains more Vitamin E +33.3%

Contains more Vitamin B2 +22.4%

Contains more Vitamin B6 +43.3%

Contains more Vitamin A +164%

Contains more Vitamin C +209.3%

Contains more Vitamin B3 +556.5%

Contains more Vitamin B5 +29%

Contains more Folate +1588.9%

Contains more Vitamin K +556%

Equal in Vitamin B1 - 0.086

Watercress

Parsley

Contains more Vitamin E +33.3%

Contains more Vitamin B2 +22.4%

Contains more Vitamin B6 +43.3%

Contains more Vitamin A +164%

Contains more Vitamin C +209.3%

Contains more Vitamin B3 +556.5%

Contains more Vitamin B5 +29%

Contains more Folate +1588.9%

Contains more Vitamin K +556%

Equal in Vitamin B1 - 0.086

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

4

:

6

Parsley

Contains less Sodium -26.8%

Contains more Manganese +52.5%

Contains more Selenium +800%

Contains more Calcium +15%

Contains more Iron +3000%

Contains more Magnesium +138.1%

Contains more Potassium +67.9%

Contains more Zinc +872.7%

Contains more Copper +93.5%

Equal in Phosphorus - 58

Watercress

Parsley

Contains less Sodium -26.8%

Contains more Manganese +52.5%

Contains more Selenium +800%

Contains more Calcium +15%

Contains more Iron +3000%

Contains more Magnesium +138.1%

Contains more Potassium +67.9%

Contains more Zinc +872.7%

Contains more Copper +93.5%

Equal in Phosphorus - 58

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

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

According to some in vitro studies, parsley also contains polyacetylenes, which may have anticancer properties (1).

High levels of carotenoids have been shown in studies to protect against the development of heart disease and lower your 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

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 (3). Polyacetylenes extracted from parsley have chemoprotective and cytotoxic activity (4).

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 (5).

Diabetes

Several studies show a direct relationship between eating fiber-rich foods like parsley and a lower risk of type 2 diabetes (6). One cup of parsley contains 7 grams of soluble fiber, which may help lower cholesterol and regulate blood sugar levels (7).

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 (8).

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 (9).

Another study found that eating parsley reduced the risk of bone fractures in postmenopausal women with osteoporosis (10).