Arugula vs. Watercress
Nutrition comparison of Arugula and Watercress
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
arugula
versus
watercress
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in arugula and watercress:
- Both arugula and watercress are high in Vitamin A, Vitamin C, Vitamin K, calcium and potassium.
- Arugula has more folate.
USDA sources for nutritional information: Arugula (Arugula, raw) and Watercress (Watercress, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Arugula and watercress contain similar amounts of calories - arugula has 25 calories per 100 grams and watercress has 11 calories.
For macronutrient ratios, arugula is lighter in protein, heavier in carbs and similar to watercress for fat. Arugula has a macronutrient ratio of 50:50:0 and for watercress, 67:33:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Arugula | Watercress | |
|---|---|---|
| Protein | 50% | 67% |
| Carbohydrates | 50% | 33% |
| Fat | ~ | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Both arugula and watercress are low in carbohydrates - arugula has 3.7g of total carbs per 100 grams and watercress has 1.3g of carbohydrates.
The carbs in arugula are made of 56% sugar and 44% dietary fiber, whereas the carbs in watercress comprise of 71% dietary fiber and 29% sugar.
dietary fiber
Arugula has 220% more dietary fiber than watercress - arugula has 1.6g of dietary fiber per 100 grams and watercress has 0.5g of dietary fiber.
sugar
Arugula and watercress contain similar amounts of sugar - arugula has 2.1g of sugar per 100 grams and watercress has 0.2g of sugar.
Protein
protein
Arugula and watercress contain similar amounts of protein - arugula has 2.6g of protein per 100 grams and watercress has 2.3g of protein.
Fat
saturated fat
Both arugula and watercress are low in saturated fat - arugula has 0.09g of saturated fat per 100 grams and watercress has 0.03g of saturated fat.
Vitamins
Vitamin C
Both arugula and watercress are high in Vitamin C. Watercress has 187% more Vitamin C than arugula - arugula has 15mg of Vitamin C per 100 grams and watercress has 43mg of Vitamin C.
Vitamin A
Both arugula and watercress are high in Vitamin A. Watercress has 34% more Vitamin A than arugula - arugula has 119ug of Vitamin A per 100 grams and watercress has 160ug of Vitamin A.
Vitamin E
Arugula and watercress contain similar amounts of Vitamin E - arugula has 0.43mg of Vitamin E per 100 grams and watercress has 1mg of Vitamin E.
Vitamin K
Both arugula and watercress are high in Vitamin K. Watercress has 130% more Vitamin K than arugula - arugula has 108.6ug of Vitamin K per 100 grams and watercress has 250ug of Vitamin K.
The B Vitamins
Arugula has more folate. Both arugula and watercress contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
| Arugula | Watercress | |
|---|---|---|
| Thiamin | 0.044 MG | 0.09 MG |
| Riboflavin | 0.086 MG | 0.12 MG |
| Niacin | 0.305 MG | 0.2 MG |
| Pantothenic acid | 0.437 MG | 0.31 MG |
| Vitamin B6 | 0.073 MG | 0.129 MG |
| Folate | 97 UG | 9 UG |
Minerals
calcium
Both arugula and watercress are high in calcium. Arugula has 33% more calcium than watercress - arugula has 160mg of calcium per 100 grams and watercress has 120mg of calcium.
iron
Arugula has 630% more iron than watercress - arugula has 1.5mg of iron per 100 grams and watercress has 0.2mg of iron.
potassium
Both arugula and watercress are high in potassium. Arugula has 12% more potassium than watercress - arugula has 369mg 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, arugula has more isorhamnetin than watercress per 100 grams, however, watercress contains more quercetin than arugula per 100 grams. Both arugula and watercress contain significant amounts of kaempferol.
| Arugula | Watercress | |
|---|---|---|
| isorhamnetin | 4.3 mg | ~ |
| kaempferol | 34.89 mg | 23.03 mg |
| Quercetin | 7.92 mg | 29.99 mg |
| apigenin | ~ | 0.01 mg |
| luteolin | ~ | 0.02 mg |
| myricetin | ~ | 0.2 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, both arugula and watercress contain significant amounts of beta-carotene and lutein + zeaxanthin.
| Arugula | Watercress | |
|---|---|---|
| beta-carotene | 1424 UG | 1914 UG |
| lutein + zeaxanthin | 3555 UG | 5767 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, arugula has more alpha linoleic acid (ALA) than watercress per 100 grams.
| Arugula | Watercress | |
|---|---|---|
| alpha linoleic acid | 0.17 G | 0.023 G |
| Total | 0.17 G | 0.023 G |
omega 6s
Comparing omega-6 fatty acids, arugula has more linoleic acid than watercress per 100 grams.
| Arugula | Watercress | |
|---|---|---|
| linoleic acid | 0.13 G | 0.012 G |
| other omega 6 | 0.002 G | ~ |
| Total | 0.132 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: Arugula (Arugula, raw) and Watercress (Watercress, raw) .
Arugula g
()
|
Daily Values (%) |
Watercress g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
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 % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
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 arugula or watercress contain more calories in 100 grams?Arugula and watercress contain similar amounts of calories - arugula has 25 calories in 100g and watercress has 11 calories.
Is arugula or watercress better for protein?
Arugula and watercress contain similar amounts of protein - arugula has 2.6g of protein per 100 grams and watercress has 2.3g of protein.
Does arugula or watercress have more carbohydrates?
By weight, both arugula and watercress are low in carbohydrates - arugula has 3.7g of carbs for 100g and watercress has 1.3g of carbohydrates. the carbs in arugula are made of 60% sugar and 40% dietary fiber, whereas the carbs in watercress comprise of 70% dietary fiber and 30% sugar.
Does arugula or watercress contain more calcium?
Both arugula and watercress are high in calcium. Arugula has 30% more calcium than watercress - arugula has 160mg of calcium in 100 grams and watercress has 120mg of calcium.
Does arugula or watercress contain more potassium?
Both arugula and watercress are high in potassium. Arugula has 10% more potassium than watercress - arugula has 369mg of potassium in 100 grams and watercress has 330mg of potassium.