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.
Detailed nutritional comparison of arugula and watercress is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Arugula (Arugula, raw) and Watercress (Watercress, raw) . Have a correction or suggestions? Shoot us an email.


Image of Arugula src
Image of Watercress src

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 much lighter in protein, heavier in carbs and heavier in fat compared to watercress per calorie. Arugula has a macronutrient ratio of 33:47:20 and for watercress, 60:34:6 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Arugula Watercress
Protein 33% 60%
Carbohydrates 47% 34%
Fat 20% 6%
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Arugula or Watercress .

Note: The specific food items compared are: Arugula (Arugula, raw) and Watercress (Watercress, raw) .

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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.