Broccoli vs. Watercress

Nutrition comparison of Broccoli and Watercress


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of broccoli versus watercress (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in broccoli and watercress:

  • Both watercress and broccoli are high in Vitamin C, Vitamin K, calcium and potassium.
  • Broccoli has more niacin and folate.
  • Broccoli is a great source of dietary fiber.
  • Watercress has 68% less calories than broccoli.
  • Watercress has more beta-carotene and lutein + zeaxanthin than broccoli, however, broccoli contains more alpha-carotene than watercress.
  • Watercress is an excellent source of Vitamin A.
Detailed nutritional comparison of broccoli and watercress is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Broccoli (Broccoli, raw) and Watercress (Watercress, raw) . Have a correction or suggestions? Shoot us an email.


Image of Broccoli src
Image of Watercress src

Calories and Carbs

calories

Watercress has 68% less calories than broccoli - watercress has 11 calories per 100 grams and broccoli has 34 calories.

For macronutrient ratios, broccoli is much lighter in protein, much heavier in carbs and heavier in fat compared to watercress per calorie. Broccoli has a macronutrient ratio of 28:65:7 and for watercress, 67:33:0 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Broccoli Watercress
Protein 28% 67%
Carbohydrates 65% 33%
Fat 7% ~
Alcohol ~ ~

carbohydrates

Watercress and broccoli contain similar amounts of carbs - watercress has 1.3g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.

dietary fiber

Broccoli is a great source of dietary fiber and it has 420% more dietary fiber than watercress - watercress has 0.5g of dietary fiber per 100 grams and broccoli has 2.6g of dietary fiber.

sugar

Watercress and broccoli contain similar amounts of sugar - watercress has 0.2g of sugar per 100 grams and broccoli has 1.7g of sugar.

Protein

protein

Watercress and broccoli contain similar amounts of protein - watercress has 2.3g of protein per 100 grams and broccoli has 2.8g of protein.

Fat

saturated fat

Both watercress and broccoli are low in saturated fat - watercress has 0.03g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.

Vitamins

Vitamin C

Both watercress and broccoli are high in Vitamin C. Broccoli has 107% more Vitamin C than watercress - watercress has 43mg of Vitamin C per 100 grams and broccoli has 89.2mg of Vitamin C.

Vitamin A

Watercress is an excellent source of Vitamin A and it has 416% more Vitamin A than broccoli - watercress has 160ug of Vitamin A per 100 grams and broccoli has 31ug of Vitamin A.

Vitamin E

Watercress and broccoli contain similar amounts of Vitamin E - watercress has 1mg of Vitamin E per 100 grams and broccoli has 0.78mg of Vitamin E.

Vitamin K

Both watercress and broccoli are high in Vitamin K. Watercress has 146% more Vitamin K than broccoli - watercress has 250ug of Vitamin K per 100 grams and broccoli has 101.6ug of Vitamin K.

The B Vitamins

Broccoli has more niacin and folate. Both broccoli and watercress contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.

Broccoli Watercress
Thiamin 0.071 MG 0.09 MG
Riboflavin 0.117 MG 0.12 MG
Niacin 0.639 MG 0.2 MG
Pantothenic acid 0.573 MG 0.31 MG
Vitamin B6 0.175 MG 0.129 MG
Folate 63 UG 9 UG

Minerals

calcium

Both watercress and broccoli are high in calcium. Watercress has 155% more calcium than broccoli - watercress has 120mg of calcium per 100 grams and broccoli has 47mg of calcium.

iron

Broccoli has 265% more iron than watercress - watercress has 0.2mg of iron per 100 grams and broccoli has 0.73mg of iron.

potassium

Both watercress and broccoli are high in potassium. Watercress has a little more potassium (4%) than broccoli by weight - watercress has 330mg of potassium per 100 grams and broccoli has 316mg of potassium.

Antioxidants and Phytonutrients

flavonoids

Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]

For specific flavonoid compounds, broccoli has more luteolin than watercress per 100 grams, however, watercress contains more kaempferol and quercetin than broccoli per 100 grams. Both broccoli and watercress contain small amounts of myricetin.

Broccoli Watercress
luteolin 0.8 mg 0.02 mg
kaempferol 7.84 mg 23.03 mg
myricetin 0.06 mg 0.2 mg
Quercetin 3.26 mg 29.99 mg
apigenin ~ 0.01 mg

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids, watercress has more beta-carotene and lutein + zeaxanthin than broccoli per 100 grams, however, broccoli contains more alpha-carotene than watercress per 100 grams.

Broccoli Watercress
beta-carotene 361 UG 1914 UG
alpha-carotene 25 UG ~
lutein + zeaxanthin 1403 UG 5767 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both broccoli and watercress contain significant amounts of alpha linoleic acid (ALA).

Broccoli Watercress
alpha linoleic acid 0.0215 G 0.023 G
Total 0.0215 G 0.023 G

omega 6s

Comparing omega-6 fatty acids, both broccoli and watercress contain small amounts of linoleic acid.

Broccoli Watercress
other omega 6 0.006 G ~
linoleic acid 0.049 G 0.012 G
Total 0.055 G 0.012 G



Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Broccoli (Broccoli, raw) and Watercress (Watercress, raw) .

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FAQ

Does watercress or broccoli contain more calories in 100 grams?
Watercress has 70% less calories than broccoli - watercress has 11 calories in 100g and broccoli has 34 calories.

Is watercress or broccoli better for protein?
Watercress and broccoli contain similar amounts of protein - watercress has 2.3g of protein per 100 grams and broccoli has 2.8g of protein.

Does watercress or broccoli have more carbohydrates?
By weight, watercress and broccoli contain similar amounts of carbs - watercress has 1.3g of carbs for 100g and broccoli has 6.6g of carbohydrates.

Does watercress or broccoli contain more calcium?
Both watercress and broccoli are high in calcium. Watercress has 160% more calcium than broccoli - watercress has 120mg of calcium in 100 grams and broccoli has 47mg of calcium.

Does watercress or broccoli contain more potassium?
Both watercress and broccoli are high in potassium. Watercress has a little more potassium ( 0%) than broccoli by weight - watercress has 330mg of potassium in 100 grams and broccoli has 316mg of potassium.