Spinach vs Watercress: All Nutritional Differences

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

Spinach - calories, kcal, weight, nutrition
Watercress - calories, kcal, weight, nutrition

Fact 1: There is More Calories in Spinach

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

Spinach has 23 kcal per 100g and watercress 11 kcal per 100g so it is pretty easy to calculate that the difference is about 109%.

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

See tables below to compare spinach with watercress in details.

Fact 2: Spinach And Watercress Nutrition Difference

Watercress vs Spinach: Vitamins and Minerals Comparison

per 100gSpinachWatercress
Calories23 11
Carbohydrates3.63 g1.29 g
Fat0.39 g0.1 g
Dietary fiber2.2 g0.5 g
Protein2.86 g2.3 g
Calcium99 mg120 mg
Iron2.71 mg0.2 mg
Magnessium79 mg21 mg
Potassium558 mg330 mg
Sodium79 mg41 mg
Zink0.53 mg0.11 mg
Vitaminium B1 (Thiamine)0.078 mg0.09 mg
Vitaminium B2 (riboflavin)0.189 mg0.12 mg
Vitaminium B3 (Niacin)0.724 mg0.2 mg
Vitaminium B50.065 mg0.31 mg
Vitaminium B60.195 mg0.129 mg
Vitaminium B9 (Folic acid)194 mg9 mg
Vitaminium C28.1 mg43 mg
Vitaminium E2.03 mg1 mg
Vitaminium K482.9 mg250 mg

More protein in spinach

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

There is 2.3g per 100g of watercress and 2.86g per 100g of spinach so using simple math we can see that difference is about 24%.

More carbohydrates in spinach

In spinach is more carbohydrates than in watercress.

There is 1.29g/100g of carbohydrates in watercress and 3.63g/100g in spinach so let me do the math for you again - difference is about 181%.

More fat in spinach

In spinach is more fats than in watercress.

The tables above show us that there is 0.1g/100g of fats in watercress and 0.39g/100g in spinach. In this case difference is about 290%.


  • Calories23
  • Carbohydrates3.63 g
  • Fat0.39 g
  • Dietary fiber2.2 g
  • Protein2.86 g
Spinach calories per:
100g | ounce | handfull | tablespoon | cup | half cup

Calories source

  • 49% CARBS.
  • 39% PROTEIN
  • 12% 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 spinach

Minerals: spinach 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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