Kale vs Watercress: All Nutritional Differences

Where is more calories, protein, carbs - what is more healthy?

Kale - calories, kcal, weight, nutrition
Watercress - calories, kcal, weight, nutrition

More Calories in Kale

At first glance, you can see that in kale is much more calories than in watercress.

Kale has 49 kcal per 100g and watercress 11 kcal per 100g so it is pretty easy to calculate that the difference is about 345%.

Additionally, it is also easy to notice that most of the calories in kale cames from carbs and in watercress from protein.

See tables below to compare kale with watercress in details.

Kale And Watercress Nutrition Difference

Watercress vs Kale: Vitamins and Minerals Comparison

per 100gKaleWatercress
Calories49 11
Carbohydrates8.75 g1.29 g
Fat0.93 g0.1 g
Dietary fiber3.6 g0.5 g
Protein4.28 g2.3 g
Calcium150 mg120 mg
Iron1.47 mg0.2 mg
Magnessium47 mg21 mg
Phosphorus92 mg60 mg
Potassium491 mg330 mg
Sodium38 mg41 mg
Zink0.56 mg0.11 mg
Vitaminium B1 (Thiamine)0.11 mg0.09 mg
Vitaminium B2 (riboflavin)0.13 mg0.12 mg
Vitaminium B3 (Niacin)1 mg0.2 mg
Vitaminium B50.091 mg0.31 mg
Vitaminium B60.271 mg0.129 mg
Vitaminium B9 (Folic acid)141 mg9 mg
Vitaminium C120 mg43 mg
Vitaminium K704.8 mg250 mg

More protein in kale

It is aslo easy to see see that in kale is more protein than in watercress.

There is 2.3g per 100g of watercress and 4.28g per 100g of kale so using simple math we can see that difference is about 86%.

More carbohydrates in kale

In kale is more carbohydrates than in watercress.

There is 1.29g/100g of carbohydrates in watercress and 8.75g/100g in kale so let me do the math for you again - difference is about 578%.

More fat in kale

In kale is more fats than in watercress.

The tables above show us that there is 0.1g/100g of fats in watercress and 0.93g/100g in kale. In this case difference is about 830%.


  • Calories49
  • Carbohydrates8.75 g
  • Fat0.93 g
  • Dietary fiber3.6 g
  • Protein4.28 g
Kale calories per:
100g | ounce | handfull | cup | chopped

Calories source

  • 58% CARBS.
  • 28% PROTEIN
  • 14% FAT


  • Calories11
  • Carbohydrates1.29 g
  • Fat0.1 g
  • Dietary fiber0.5 g
  • Protein2.3 g
Watercress calories per:
100g | ounce | handfull | cup | half cup

Calories source

  • 34% CARBS
  • 60% PROTEIN
  • 6% FAT

Vitamins: watercress vs kale

Minerals: kale vs watercress

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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