Artichoke vs. Watercress
Nutrition comparison of Artichoke and Watercress
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
artichoke
versus
watercress
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in artichoke and watercress:
- Both artichoke and watercress are high in calcium and potassium.
- Artichoke has more niacin and folate.
- Artichoke is an excellent source of dietary fiber.
- Watercress has 3.2 times less calories than artichoke.
- Watercress has 7.1 times less carbohydrates than artichoke.
- Watercress is an excellent source of Vitamin A, Vitamin C and Vitamin K.
USDA sources for nutritional information: Artichoke (Artichokes, (globe or french), raw) and Watercress (Watercress, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Watercress has 3.2 times less calories than artichoke - artichoke has 47 calories per 100 grams and watercress has 11 calories.
For macronutrient ratios, artichoke is much lighter in protein, much heavier in carbs and similar to watercress for fat. Artichoke has a macronutrient ratio of 23:74:3 and for watercress, 67:33:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Artichoke | Watercress | |
|---|---|---|
| Protein | 23% | 67% |
| Carbohydrates | 74% | 33% |
| Fat | 3% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Watercress has 7.1 times less carbohydrates than artichoke - artichoke has 10.5g of total carbs per 100 grams and watercress has 1.3g of carbohydrates.
dietary fiber
Artichoke is an excellent source of dietary fiber and it has 980% more dietary fiber than watercress - artichoke has 5.4g of dietary fiber per 100 grams and watercress has 0.5g of dietary fiber.
sugar
Artichoke and watercress contain similar amounts of sugar - artichoke has 0.99g of sugar per 100 grams and watercress has 0.2g of sugar.
Protein
protein
Artichoke and watercress contain similar amounts of protein - artichoke has 3.3g of protein per 100 grams and watercress has 2.3g of protein.
Fat
saturated fat
Both artichoke and watercress are low in saturated fat - artichoke has 0.04g of saturated fat per 100 grams and watercress has 0.03g of saturated fat.
Vitamins
Vitamin C
Watercress is an excellent source of Vitamin C and it has 268% more Vitamin C than artichoke - artichoke has 11.7mg of Vitamin C per 100 grams and watercress has 43mg of Vitamin C.
Vitamin A
Watercress is an excellent source of Vitamin A and it has 159 times more Vitamin A than artichoke - artichoke has 1ug of Vitamin A per 100 grams and watercress has 160ug of Vitamin A.
Vitamin E
Artichoke and watercress contain similar amounts of Vitamin E - artichoke has 0.19mg of Vitamin E per 100 grams and watercress has 1mg of Vitamin E.
Vitamin K
Watercress is an excellent source of Vitamin K and it has 15 times more Vitamin K than artichoke - artichoke has 14.8ug of Vitamin K per 100 grams and watercress has 250ug of Vitamin K.
The B Vitamins
Artichoke has more niacin and folate. Both artichoke and watercress contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.
| Artichoke | Watercress | |
|---|---|---|
| Thiamin | 0.072 MG | 0.09 MG |
| Riboflavin | 0.066 MG | 0.12 MG |
| Niacin | 1.046 MG | 0.2 MG |
| Pantothenic acid | 0.338 MG | 0.31 MG |
| Vitamin B6 | 0.116 MG | 0.129 MG |
| Folate | 68 UG | 9 UG |
Minerals
calcium
Both artichoke and watercress are high in calcium. Watercress has 173% more calcium than artichoke - artichoke has 44mg of calcium per 100 grams and watercress has 120mg of calcium.
iron
Artichoke has 540% more iron than watercress - artichoke has 1.3mg of iron per 100 grams and watercress has 0.2mg of iron.
potassium
Both artichoke and watercress are high in potassium. Artichoke has 12% more potassium than watercress - artichoke has 370mg of potassium per 100 grams and watercress has 330mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, artichoke has more apigenin and luteolin than watercress per 100 grams, however, watercress contains more kaempferol and quercetin than artichoke per 100 grams.
| Artichoke | Watercress | |
|---|---|---|
| apigenin | 7.48 mg | 0.01 mg |
| luteolin | 2.3 mg | 0.02 mg |
| kaempferol | ~ | 23.03 mg |
| myricetin | ~ | 0.2 mg |
| Quercetin | ~ | 29.99 mg |
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Artichoke | Watercress | |
|---|---|---|
| beta-carotene | 8 UG | 1914 UG |
| lutein + zeaxanthin | 464 UG | 5767 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both artichoke and watercress contain significant amounts of alpha linoleic acid (ALA).
| Artichoke | Watercress | |
|---|---|---|
| alpha linoleic acid | 0.017 G | 0.023 G |
| Total | 0.017 G | 0.023 G |
omega 6s
Comparing omega-6 fatty acids, both artichoke and watercress contain small amounts of linoleic acid.
| Artichoke | Watercress | |
|---|---|---|
| linoleic acid | 0.046 G | 0.012 G |
| Total | 0.046 G | 0.012 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Artichoke (Artichokes, (globe or french), raw) and Watercress (Watercress, raw) .
Artichoke g
()
|
Daily Values (%) |
Watercress g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
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G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
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5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
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5% | Vitamin C | 5% |
|
MG % | |
| IU % |
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5% | Vitamin D | 5% |
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IU % | |
| MG % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
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MG % | |
| MG % |
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5% | magnesium | 5% |
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MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
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UG % | |
| MG % |
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5% | Vitamin E | 5% |
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MG % | |
| UG % |
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5% | Vitamin K | 5% |
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UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
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| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does artichoke or watercress contain more calories in 100 grams?Watercress has 3.2 times less calories than artichoke - artichoke has 47 calories in 100g and watercress has 11 calories.
Is artichoke or watercress better for protein?
Artichoke and watercress contain similar amounts of protein - artichoke has 3.3g of protein per 100 grams and watercress has 2.3g of protein.
Does artichoke or watercress have more carbohydrates?
By weight, watercress has 7.1 times fewer carbohydrates than artichoke - artichoke has 10.5g of carbs for 100g and watercress has 1.3g of carbohydrates.
Does artichoke or watercress contain more calcium?
Both artichoke and watercress are high in calcium. Watercress has 170% more calcium than artichoke - artichoke has 44mg of calcium in 100 grams and watercress has 120mg of calcium.
Does artichoke or watercress contain more potassium?
Both artichoke and watercress are high in potassium. Artichoke has 10% more potassium than watercress - artichoke has 370mg of potassium in 100 grams and watercress has 330mg of potassium.