USDA-derived comparison
Kale vs Watercress
Kale leads for Calcium, Vitamin A and Folate per 100g, while Watercress holds its own elsewhere.
Who each is for: Choose kale for calcium and vitamin A.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
Watercress
Typical serving: a handful (25g)
17/100
No clear per-100g leads, which is a result in itself.
Full Watercress pageSide by side, per 100g
The stronger number is highlighted, honestly: higher wins for aim-for nutrients, lower wins for stay-under ones like saturated fat and sodium.
| Nutrient | Kale | Watercress |
|---|---|---|
| Calories | 35 kcal | 11 kcal |
| Protein | 3 g | 2 g |
| Carbs | 4 g | 1 g |
| Fat | 2 g | 0 g |
| Fiber | 4 g | 1 g |
| Sat fat | 0 g | 0 g |
| Sodium | 53 mg | 41 mg |
| Potassium | 348 mg | 330 mg |
| Calcium | 254 mg | 120 mg |
| Iron | 1.6 mg | 0.2 mg |
| Magnesium | 33 mg | 21 mg |
| Zinc | 0.4 mg | 0.1 mg |
| Vitamin C | 93 mg | 43 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin B12 | 0 µg | 0 µg |
| Folate | 62 µg | 9 µg |
Servings differ: 2 cups of kale is about 42g, a handful of watercress about 25g. Scale accordingly before deciding anything on the 100g basis alone.
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