Kale vs Watercress – Which is Healthier?

Our Verdict

When comparing kale to watercress, we picked the kale.

Why?

It wasn’t close:

In terms of macros, kale has 7x the fiber, 6x the carbs, and 2x the protein, winning the first round easily.

In the category of vitamins, kale has more of vitamins B1, B2, B3, B5, B6, B7, B9, C, E, and K, while watercress has more vitamin B5, that is to say, the vitamin that’s in almost all foods and which it’s nearly impossible to be deficient in unless literally starving to death. A very one-sided win for kale in this second round.

Looking at minerals next, kale has more calcium, copper, iron, magnesium, manganese, phosphorus, potassium, and zinc, while watercress is not higher in any minerals. Another overwhelming win for kale.

In other considerations, kale is also much higher in polyphenols, especially kaempferol and quercetin, so that’s another win for kale.

Adding up the sections is not difficult arithmetic today; it’s a very clear overall win for kale, but still, by all means do enjoy either or both, as diversity is best!

Want to learn more?

You might like:

• What Does Kaempferol Do, Anyway?
• Fight Inflammation & Protect Your Brain, With Quercetin
• 21 Most Beneficial Polyphenols & What Foods Have Them

Enjoy!