Arugula vs Watercress: Calories & Nutrition Showdown


Arugula vs Watercress
Nutrition Facts
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Arugula vs Watercress 100g Compare
per 100g | Arugula | Watercress |
---|---|---|
Calories | 25 | 11 |
Carbohydrates | 3.65 g | 1.29 g |
Fat | 0.66 g | 0.1 g |
Dietary fiber | 1.6 g | 0.5 g |
Protein | 2.58 g | 2.3 g |
Calcium | 160 mg | 120 mg |
Iron | 1.46 mg | 0.2 mg |
Magnessium | 47 mg | 21 mg |
Phosphorus | 52 mg | 60 mg |
Potassium | 369 mg | 330 mg |
Sodium | 27 mg | 41 mg |
Zink | 0.47 mg | 0.11 mg |
Vitaminium A | 2373 µg | 3191 µg |
Vitaminium B1 (Thiamine) | 0.044 mg | 0.09 mg |
Vitaminium B2 (riboflavin) | 0.086 mg | 0.12 mg |
Vitaminium B3 (Niacin) | 0.305 mg | 0.2 mg |
Vitaminium B5 | 0.437 mg | 0.31 mg |
Vitaminium B6 | 0.073 mg | 0.129 mg |
Vitaminium B9 (Folic acid) | 97 mg | 9 mg |
Vitaminium C | 15 mg | 43 mg |
Vitaminium E | 0.43 mg | 1 mg |
Vitaminium K | 108.6 µg | 250 µg |
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.
- 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
25kcalCalories source
- 47% CARBS.
- 33% PROTEIN
- 19% FAT
Watercress 100g
11kcalCalories source
- 34% CARBS
- 60% PROTEIN
- 6% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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