Beet greens, raw vs Watercress, raw
Original comparison by NutriVerdict
Bottom line: Beet greens, raw and Watercress, raw score the same on nutrient density, 100 of 100.
Beet greens and watercress both score 100 of 100. Beet greens have more than seven times the fiber of watercress per 100 g (3.7 g vs 0.5 g) but also far more sodium (226 mg vs 41 mg), while watercress is lower in calories (11 vs 22) and carbohydrate (1.29 g vs 4.33 g). Protein is nearly equal for both (2.2 g vs 2.3 g).
Choose beet greens when fiber is the priority and sodium intake isn't a concern that day. Choose watercress when you want a very low-calorie, low-sodium option for salads or garnishes. The sodium gap here is large enough to matter if you're tracking intake closely, even though both rank at the top for nutrient density.
Head to head, per 100 g
| Metric | Beet greens, raw | Watercress, raw |
|---|---|---|
| Nutrient Density Score | 100 | 100 |
| Calories | 22 kcal | 11 kcal |
| Protein | 2.2 g | 2.3 g |
| Carbohydrate | 4.3 g | 1.3 g |
| Dietary fiber | 3.7 g | 0.5 g |
| Sugars | 0.5 g | 0.2 g |
| Total fat | 0.1 g | 0.1 g |
| Saturated fat | 0 g | 0 g |
| Sodium | 226 mg | 41 mg |
| Potassium | 762 mg | 330 mg |
| Calcium | 117 mg | 120 mg |
| Iron | 2.6 mg | 0.2 mg |
| Magnesium | 70 mg | 21 mg |
| Vitamin C | 30 mg | 43 mg |
| Vitamin A | 316 ug | 160 ug |
| Vitamin E | 1.5 mg | 1 mg |
| Cholesterol | 0 mg | 0 mg |
Source: USDA FoodData Central · Public domain
Frequently asked questions
Which has more protein, Beet greens, raw or Watercress, raw?
Watercress, raw has more protein, 2.3 g per 100 g to 2.2 g.
Which has fewer calories?
Watercress, raw is lower in calories, 11 kcal per 100 g to 22 kcal.
Which has more fiber?
Beet greens, raw has more dietary fiber, 3.7 g per 100 g to 0.5 g.