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  6. Arugula vs. Watercress

Arugula vs. Watercress — In-Depth Nutrition Comparison

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Significant differences between arugula and watercress

  • Arugula has more folate, iron, and magnesium; however, watercress is richer in vitamin K, vitamin C, and vitamin A.
  • Watercress covers your daily vitamin K needs 118% more than arugula.
  • Watercress has 11 times less folate than arugula. Arugula has 97µg of folate, while watercress has 9µg.

Specific food types used in this comparison are Arugula, raw and Watercress, raw.

Infographic

Arugula vs Watercress infographic
Infographic link

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 34% 48% 33% 55% 25% 13% 22% 3.5% 42% 1.6%
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%
Contains more MagnesiumMagnesium +123.8%
Contains more CalciumCalcium +33.3%
Contains more PotassiumPotassium +11.8%
Contains more IronIron +630%
Contains more ZincZinc +327.3%
Contains less SodiumSodium -34.1%
Contains more ManganeseManganese +31.6%
Contains more PhosphorusPhosphorus +15.4%
Contains more SeleniumSelenium +200%
~equal in Copper ~0.077mg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 50% 0% 40% 8.6% 11% 20% 5.7% 26% 17% 0% 272% 73%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 143% 0% 53% 20% 23% 28% 3.8% 19% 30% 0% 625% 6.8%
Contains more Vitamin B3Vitamin B3 +52.5%
Contains more Vitamin B5Vitamin B5 +41%
Contains more FolateFolate +977.8%
Contains more Vitamin CVitamin C +186.7%
Contains more Vitamin AVitamin A +34.5%
Contains more Vitamin EVitamin E +132.6%
Contains more Vitamin B1Vitamin B1 +104.5%
Contains more Vitamin B2Vitamin B2 +39.5%
Contains more Vitamin B6Vitamin B6 +76.7%
Contains more Vitamin KVitamin K +130.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Arugula Watercress DV% diff.
Vitamin K 108.6µg 250µg 118%
Vitamin C 15mg 43mg 31%
Folate 97µg 9µg 22%
Iron 1.46mg 0.2mg 16%
Magnesium 47mg 21mg 6%
Vitamin A 119µg 160µg 5%
Calcium 160mg 120mg 4%
Fiber 1.6g 0.5g 4%
Vitamin E 0.43mg 1mg 4%
Vitamin B1 0.044mg 0.09mg 4%
Vitamin B6 0.073mg 0.129mg 4%
Zinc 0.47mg 0.11mg 3%
Manganese 0.321mg 0.244mg 3%
Vitamin B2 0.086mg 0.12mg 3%
Vitamin B5 0.437mg 0.31mg 3%
Polyunsaturated fat 0.319g 0.035g 2%
Calories 25kcal 11kcal 1%
Protein 2.58g 2.3g 1%
Fats 0.66g 0.1g 1%
Carbs 3.65g 1.29g 1%
Potassium 369mg 330mg 1%
Phosphorus 52mg 60mg 1%
Sodium 27mg 41mg 1%
Selenium 0.3µg 0.9µg 1%
Vitamin B3 0.305mg 0.2mg 1%
Choline 15.3mg 9mg 1%
Protein per 100 calories 10g 21g N/A
Calories per 10 g protein 97kcal 48kcal N/A
Weight per 100 calories 400g 909g N/A
Net carbs 2.05g 0.79g N/A
Sugar 2.05g 0.2g N/A
Copper 0.076mg 0.077mg 0%
Saturated fat 0.086g 0.027g 0%
Monounsaturated fat 0.049g 0.008g 0%
Tryptophan 0.03mg 0%
Threonine 0.133mg 0%
Isoleucine 0.093mg 0%
Leucine 0.166mg 0%
Lysine 0.134mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.114mg 0%
Valine 0.137mg 0%
Histidine 0.04mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Contains more ProteinProtein +12.2%
Contains more FatsFats +560%
Contains more CarbsCarbs +182.9%
Contains more OtherOther +16.7%
~equal in Water ~95.11g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 11% 70%
Saturated fat: Sat. Fat 0.086 g
Monounsaturated fat: Mono. Fat 0.049 g
Polyunsaturated fat: Poly. Fat 0.319 g
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +512.5%
Contains more Poly. FatPolyunsaturated fat +811.4%
Contains less Sat. FatSaturated fat -68.6%

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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. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/nutrients
  2. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.