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Watercress vs. Parsley — Health Impact and Nutrition Comparison

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Article author photo Elen Khachatrian by Elen Khachatrian | Last updated on May 30, 2022
Education: Nutrition & Microbiology at YSU
Watercress
vs
Parsley

Summary

Parsley provides more Vitamin K, Vitamin C, iron, folate, zinc, calcium, potassium, and magnesium. Watercress is higher in Vitamin E, Vitamin B2, and Vitamin B6; also, it is low in saturated fat and sodium.

Introduction

We will compare parsley and watercress in terms of nutrition and health impacts.

What's The Actual Difference?

Parsley and watercress have different textures and tastes. Parsley has white skin; they are similar in texture to carrots. Parsley is a leafy herb and vegetable that belongs to the Petroselinum genus, while watercress belongs to the Brassicaceae family. Parsley has a clean and peppery taste and green color, while raw watercress has a peppery flavor, similar to mustard and wasabi, and is soft, mid-green leaves with an unbroken edge and an oval shape.

Nutrition

In this section, we will look into the differences between the nutrients of watercress and parsley. Below you can find the nutrition infographics that visually show the differences between these two foods․

Calories

Both parsley and watercress are low in calories; however, parsley has three times more calories than watercress.

Parsley has 36 calories per 100g, whereas watercress contains 11 calories per 100g.

Fats

Both parsley and watercress have fats of less than 1g. Watercress contains 0.1g of fat, and parsley has 0.79g of fat.

Carbs

Both watercress and parsley are low-carb foods; however, parsley has five times more carbs than watercress: it contains 6.33g of carbs per 100g, whereas watercress contains 1.29g of carbs per 100g.

Cholesterol

Watercress and parsley have no cholesterol.

Protein

Watercress and parsley have a tiny amount of protein.

Vitamins

The vitamin content of parsley is richer than that of watercress.

Parsley contains five times more Vitamin K, two times more Vitamin C, five times more Vitamin B3, 15 times more folate, more Vitamin B2, and 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 cover your daily Vitamin A need.

On the other hand, watercress contains 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.
:
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
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 192% 20% 0% 144% 23% 28% 4% 19% 30% 7% 0% 625%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 506% 15% 0% 444% 22% 23% 25% 24% 21% 114% 0% 4100%
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

Parsey is richer in minerals than watercress. It contains 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

On the other hand, watercress is lower in sodium.

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 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
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 8% 15% 26% 30% 6% 3% 26% 32% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 233% 36% 25% 49% 8% 30% 50% 21% 1%
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

Health Impact

Cardiovascular Health

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

According to some test-tube studies, it 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 in studies 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 [6] show a direct relationship between eating fiber-rich foods like parsley and a lower risk of type 2 diabetes. One cup of parsley contains 7 grams of soluble fiber, which may help lower cholesterol and regulate blood sugar [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 [10] found that eating parsley reduced the risk of bone fractures in postmenopausal women with osteoporosis.

References

  1. Health attributes of roots and tubers
  2. https://pubmed.ncbi.nlm.nih.gov/24489447/
  3. https://pubmed.ncbi.nlm.nih.gov/29719430/
  4. https://pubmed.ncbi.nlm.nih.gov/21114468/
  5. https://pubmed.ncbi.nlm.nih.gov/29748497/
  6. https://diabetesjournals.org/care/article/27/2/362/28291/
  7. https://onlinelibrary.wiley.com/doi/epdf/10.1111/mcn.12368
  8. https://pubmed.ncbi.nlm.nih.gov/23571649/
  9. https://onlinelibrary.wiley.com/doi/epdf/10.1111/mcn.12368
  10. https://pubmed.ncbi.nlm.nih.gov/18922041/
Article author photo Elen Khachatrian
Education: Nutrition & Microbiology at YSU
Last updated: May 30, 2022

Infographic

Watercress vs Parsley infographic
Infographic link

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +29.1%
Contains more Fats +690%
Contains more Carbs +390.7%
Contains more Other +83.3%
Equal in Water - 87.71
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
3% 6% 88% 2%
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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -79.5%
Contains more Monounsaturated Fat +3587.5%
Contains more Polyunsaturated fat +254.3%
39% 11% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.035 g
24% 54% 23%
Saturated Fat: 0.132 g
Monounsaturated Fat: 0.295 g
Polyunsaturated fat: 0.124 g
Contains less Saturated Fat -79.5%
Contains more Monounsaturated Fat +3587.5%
Contains more Polyunsaturated fat +254.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Watercress Parsley Opinion
Net carbs 0.79g 3.03g Parsley
Protein 2.3g 2.97g Parsley
Fats 0.1g 0.79g Parsley
Carbs 1.29g 6.33g Parsley
Calories 11kcal 36kcal Parsley
Sugar 0.2g 0.85g Watercress
Fiber 0.5g 3.3g Parsley
Calcium 120mg 138mg Parsley
Iron 0.2mg 6.2mg Parsley
Magnesium 21mg 50mg Parsley
Phosphorus 60mg 58mg Watercress
Potassium 330mg 554mg Parsley
Sodium 41mg 56mg Watercress
Zinc 0.11mg 1.07mg Parsley
Copper 0.077mg 0.149mg Parsley
Manganese 0.244mg 0.16mg Watercress
Selenium 0.9µg 0.1µg Watercress
Vitamin A 3191IU 8424IU Parsley
Vitamin A RAE 160µg 421µg Parsley
Vitamin E 1mg 0.75mg Watercress
Vitamin C 43mg 133mg Parsley
Vitamin B1 0.09mg 0.086mg Watercress
Vitamin B2 0.12mg 0.098mg Watercress
Vitamin B3 0.2mg 1.313mg Parsley
Vitamin B5 0.31mg 0.4mg Parsley
Vitamin B6 0.129mg 0.09mg Watercress
Folate 9µg 152µg Parsley
Vitamin K 250µg 1640µg Parsley
Tryptophan 0.03mg 0.045mg Parsley
Threonine 0.133mg 0.122mg Watercress
Isoleucine 0.093mg 0.118mg Parsley
Leucine 0.166mg 0.204mg Parsley
Lysine 0.134mg 0.181mg Parsley
Methionine 0.02mg 0.042mg Parsley
Phenylalanine 0.114mg 0.145mg Parsley
Valine 0.137mg 0.172mg Parsley
Histidine 0.04mg 0.061mg Parsley
Saturated Fat 0.027g 0.132g Watercress
Monounsaturated Fat 0.008g 0.295g Parsley
Polyunsaturated fat 0.035g 0.124g Parsley

Which food is preferable for your diet?

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

People also compare

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
91%
Watercress
441%
Parsley
Minerals Daily Need Coverage Score
18%
Watercress
49%
Parsley

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 0.65g)
Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 0.105g)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $0.3)
Which food is richer in minerals?
Parsley
Parsley is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/nutrients
  2. Parsley - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170416/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.