Broccoli vs. Watercress
Nutrition comparison of Broccoli and Watercress
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
broccoli
versus
watercress
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in broccoli and watercress:
- Both watercress and broccoli are high in Vitamin C, Vitamin K, calcium and potassium.
- Broccoli has more niacin and folate.
- Broccoli is a great source of dietary fiber.
- Watercress has 68% less calories than broccoli.
- Watercress has more beta-carotene and lutein + zeaxanthin than broccoli, however, broccoli contains more alpha-carotene than watercress.
- Watercress is an excellent source of Vitamin A.
USDA sources for nutritional information: Broccoli (Broccoli, raw) and Watercress (Watercress, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Watercress has 68% less calories than broccoli - watercress has 11 calories per 100 grams and broccoli has 34 calories.
For macronutrient ratios, broccoli is much lighter in protein, much heavier in carbs and heavier in fat compared to watercress per calorie. Broccoli has a macronutrient ratio of 28:65:7 and for watercress, 67:33:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Broccoli | Watercress | |
|---|---|---|
| Protein | 28% | 67% |
| Carbohydrates | 65% | 33% |
| Fat | 7% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Watercress and broccoli contain similar amounts of carbs - watercress has 1.3g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.
dietary fiber
Broccoli is a great source of dietary fiber and it has 420% more dietary fiber than watercress - watercress has 0.5g of dietary fiber per 100 grams and broccoli has 2.6g of dietary fiber.
sugar
Watercress and broccoli contain similar amounts of sugar - watercress has 0.2g of sugar per 100 grams and broccoli has 1.7g of sugar.
Protein
protein
Watercress and broccoli contain similar amounts of protein - watercress has 2.3g of protein per 100 grams and broccoli has 2.8g of protein.
Fat
saturated fat
Both watercress and broccoli are low in saturated fat - watercress has 0.03g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.
Vitamins
Vitamin C
Both watercress and broccoli are high in Vitamin C. Broccoli has 107% more Vitamin C than watercress - watercress has 43mg of Vitamin C per 100 grams and broccoli has 89.2mg of Vitamin C.
Vitamin A
Watercress is an excellent source of Vitamin A and it has 416% more Vitamin A than broccoli - watercress has 160ug of Vitamin A per 100 grams and broccoli has 31ug of Vitamin A.
Vitamin E
Watercress and broccoli contain similar amounts of Vitamin E - watercress has 1mg of Vitamin E per 100 grams and broccoli has 0.78mg of Vitamin E.
Vitamin K
Both watercress and broccoli are high in Vitamin K. Watercress has 146% more Vitamin K than broccoli - watercress has 250ug of Vitamin K per 100 grams and broccoli has 101.6ug of Vitamin K.
The B Vitamins
Broccoli has more niacin and folate. Both broccoli and watercress contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.
| Broccoli | Watercress | |
|---|---|---|
| Thiamin | 0.071 MG | 0.09 MG |
| Riboflavin | 0.117 MG | 0.12 MG |
| Niacin | 0.639 MG | 0.2 MG |
| Pantothenic acid | 0.573 MG | 0.31 MG |
| Vitamin B6 | 0.175 MG | 0.129 MG |
| Folate | 63 UG | 9 UG |
Minerals
calcium
Both watercress and broccoli are high in calcium. Watercress has 155% more calcium than broccoli - watercress has 120mg of calcium per 100 grams and broccoli has 47mg of calcium.
iron
Broccoli has 265% more iron than watercress - watercress has 0.2mg of iron per 100 grams and broccoli has 0.73mg of iron.
potassium
Both watercress and broccoli are high in potassium. Watercress has a little more potassium (4%) than broccoli by weight - watercress has 330mg of potassium per 100 grams and broccoli has 316mg 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, broccoli has more luteolin than watercress per 100 grams, however, watercress contains more kaempferol and quercetin than broccoli per 100 grams. Both broccoli and watercress contain small amounts of myricetin.
| Broccoli | Watercress | |
|---|---|---|
| luteolin | 0.8 mg | 0.02 mg |
| kaempferol | 7.84 mg | 23.03 mg |
| myricetin | 0.06 mg | 0.2 mg |
| Quercetin | 3.26 mg | 29.99 mg |
| apigenin | ~ | 0.01 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, watercress has more beta-carotene and lutein + zeaxanthin than broccoli per 100 grams, however, broccoli contains more alpha-carotene than watercress per 100 grams.
| Broccoli | Watercress | |
|---|---|---|
| beta-carotene | 361 UG | 1914 UG |
| alpha-carotene | 25 UG | ~ |
| lutein + zeaxanthin | 1403 UG | 5767 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both broccoli and watercress contain significant amounts of alpha linoleic acid (ALA).
| Broccoli | Watercress | |
|---|---|---|
| alpha linoleic acid | 0.0215 G | 0.023 G |
| Total | 0.0215 G | 0.023 G |
omega 6s
Comparing omega-6 fatty acids, both broccoli and watercress contain small amounts of linoleic acid.
| Broccoli | Watercress | |
|---|---|---|
| other omega 6 | 0.006 G | ~ |
| linoleic acid | 0.049 G | 0.012 G |
| Total | 0.055 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: Broccoli (Broccoli, raw) and Watercress (Watercress, raw) .
Broccoli g
()
|
Daily Values (%) |
Watercress g
()
|
|||||
|---|---|---|---|---|---|---|---|
| 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 % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
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 watercress or broccoli contain more calories in 100 grams?Watercress has 70% less calories than broccoli - watercress has 11 calories in 100g and broccoli has 34 calories.
Is watercress or broccoli better for protein?
Watercress and broccoli contain similar amounts of protein - watercress has 2.3g of protein per 100 grams and broccoli has 2.8g of protein.
Does watercress or broccoli have more carbohydrates?
By weight, watercress and broccoli contain similar amounts of carbs - watercress has 1.3g of carbs for 100g and broccoli has 6.6g of carbohydrates.
Does watercress or broccoli contain more calcium?
Both watercress and broccoli are high in calcium. Watercress has 160% more calcium than broccoli - watercress has 120mg of calcium in 100 grams and broccoli has 47mg of calcium.
Does watercress or broccoli contain more potassium?
Both watercress and broccoli are high in potassium. Watercress has a little more potassium ( 0%) than broccoli by weight - watercress has 330mg of potassium in 100 grams and broccoli has 316mg of potassium.