Arugula vs Watercress: Calories & Nutrition Showdown



Arugula - calories, kcal, weight, nutrition
Arugula - calories, kcal, weight, nutrition

Arugula vs Watercress
Nutrition Facts

Arugula
Serving size:
  change
handful (10g)cup (20g)half cup (10g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Watercress
Serving size:
  change
handful (30g)cup (34g)half cup (17g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Arugula vs Watercress 100g Compare


per 100gArugulaWatercress
Calories25 11
Carbohydrates3.65 g1.29 g
Fat0.66 g0.1 g
Dietary fiber1.6 g0.5 g
Protein2.58 g2.3 g
Calcium160 mg120 mg
Iron1.46 mg0.2 mg
Magnessium47 mg21 mg
Phosphorus52 mg60 mg
Potassium369 mg330 mg
Sodium27 mg41 mg
Zink0.47 mg0.11 mg
Vitaminium A2373 µg3191 µg
Vitaminium B1 (Thiamine)0.044 mg0.09 mg
Vitaminium B2 (riboflavin)0.086 mg0.12 mg
Vitaminium B3 (Niacin)0.305 mg0.2 mg
Vitaminium B50.437 mg0.31 mg
Vitaminium B60.073 mg0.129 mg
Vitaminium B9 (Folic acid)97 mg9 mg
Vitaminium C15 mg43 mg
Vitaminium E0.43 mg1 mg
Vitaminium K108.6 µg250 µg
Arugula vs Watercress: A Nutritional Comparison

Discovering the Nutritional Gems: Arugula and Watercress

Arugula and watercress, two leafy greens often found gracing our plates, are more than just garnishes. These greens are packed with nutrients and have been part of human diets for centuries. Arugula, with its peppery flavor, hails from the Mediterranean region and is a staple in Italian cuisine. Watercress, known for its tangy taste, grows in water and has been consumed since ancient times. Beyond their unique flavors, these greens offer a variety of health benefits, making them a must-have in your diet.

Nutritional Face-Off: Arugula vs Watercress

When it comes to nutrition, both arugula and watercress pack a punch in a low-calorie package, but how do they compare? Let’s dive into the details.

Calories and Macronutrients
  • Calories: Arugula contains 25 calories per 100g, while watercress has only 11 calories for the same amount, making watercress a slightly better option for calorie-conscious individuals.
  • Carbohydrates: Arugula has 3.65g of carbs, and watercress has 1.29g, showing that both are low in carbs but watercress is lower.
  • Fiber: With 1.6g of fiber, arugula provides a bit more than watercress, which has 0.5g.
  • Fat: Both are low in fat, but arugula has a slightly higher amount (0.66g) compared to watercress (0.1g).
  • Protein: Protein content is fairly similar, with arugula at 2.58g and watercress at 2.3g.
Vitamins and Minerals
  • Calcium: Arugula offers 160mg of calcium, whereas watercress provides 120mg.
  • Iron: Arugula is also richer in iron with 1.46mg compared to watercress's 0.2mg.
  • Vitamin A: Watercress leads with 3191 IU of Vitamin A, surpassing arugula's 2373 IU.
  • Vitamin C: Watercress contains significantly more Vitamin C (43mg) than arugula (15mg).
  • Vitamin K: Watercress outshines arugula with 250mcg of Vitamin K, compared to arugula's 108.6mcg.

Which One Should You Choose?

Both arugula and watercress are nutritional powerhouses, and choosing between them depends on your dietary needs and taste preference. If you're aiming for lower calorie intake and higher Vitamin A, C, and K, watercress might be your green of choice. However, if you prefer a peppery flavor with a bit more fiber, fat, and iron, arugula could be the way to go.

Incorporating a variety of leafy greens into your diet is a great way to ensure you’re getting a broad spectrum of nutrients. Whether you choose arugula, watercress, or both, you’ll be adding a nutritional boost to your meals. So, why not experiment with both and enjoy the unique flavors and health benefits they offer?

Remember, when it comes to nutrition, diversity is key. Mixing up your greens can provide a wider range of vitamins and minerals, making every meal not only a delight for your taste buds but also a boon for your health.

Arugula 100g

25kcal

Calories source

  • 47% CARBS.
  • 33% PROTEIN
  • 19% FAT

Watercress 100g

11kcal

Calories source

  • 34% CARBS
  • 60% PROTEIN
  • 6% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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