Kale vs Watercress: Calories & Nutrition Showdown



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

Kale vs Watercress
Nutrition Facts

Kale
Serving size:
  change
handful (25g)cup, chopped (67g)
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.

Kale vs Watercress 100g Compare


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 A9990 µg3191 µg
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 µg250 µg
Kale vs Watercress: A Nutritional Face-Off

Green Giants: Kale and Watercress

When it comes to superfoods, kale and watercress are often at the top of the list. Both are celebrated for their impressive nutritional profiles and health benefits. But beyond being green and leafy, how do these two powerhouses compare? Let's dive into some interesting facts about kale and watercress before we pit them against each other in a nutritional showdown.

A Closer Look at Kale

Kale, a member of the cabbage family, has been on dinner plates since Roman times. It's known for its hardy leaves and a slightly bitter taste. Beyond its culinary uses, kale has made a name for itself as a nutrient-dense food, packed with vitamins A, C, and K, as well as minerals like calcium and iron. It's also a great source of antioxidants and fiber.

Watercress: The Peppery Power Plant

Watercress, on the other hand, is a semi-aquatic plant that's been consumed by humans for centuries, prized for its peppery flavor and medicinal properties. This leafy green is incredibly low in calories but high in nutrients, including vitamin C, calcium, and iron. It's also rich in phytochemicals that are known to have anti-cancer properties.

Nutritional Breakdown: The Details

When comparing the nutritional content of kale and watercress, it's clear that both greens bring a lot to the table. Here's a closer look at how they stack up against each other:

  • Calories: Kale has more calories at 49 per 100g, while watercress has just 11.
  • Carbohydrates and Fiber: Kale leads with 8.75g of carbs and 3.6g of fiber, compared to watercress's 1.29g of carbs and 0.5g of fiber.
  • Protein: Kale also has a higher protein content with 4.28g, whereas watercress contains 2.3g.
  • Vitamins and Minerals: Both greens are rich in vitamins and minerals, but kale generally provides more, including significantly higher amounts of vitamins A, C, and K.

However, it's not just about the numbers. The unique blend of nutrients in each green means they can offer different health benefits. For instance, kale's higher vitamin K content makes it excellent for bone health, while watercress's phytochemicals give it an edge in cancer prevention.

Which One Should You Choose?

Deciding between kale and watercress might come down to personal preference or specific nutritional needs. If you're looking for a low-calorie option packed with vitamins and cancer-fighting compounds, watercress is a great choice. On the other hand, if you're seeking more fiber, protein, and a wider range of vitamins and minerals, kale might be the way to go.

Ultimately, both kale and watercress are nutritious additions to any diet. Incorporating a variety of leafy greens into your meals is a fantastic way to ensure you're getting a broad spectrum of nutrients. So, why not enjoy both and reap the unique benefits each has to offer?

Kale 100g

49kcal

Calories source

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