Spinach, raw vs Watercress, raw
Original comparison by NutriVerdict
Bottom line: Spinach, raw and Watercress, raw score the same on nutrient density, 100 of 100.
Spinach and watercress both score 100 of 100. Spinach has roughly double the calories of watercress per 100 g (23 vs 11) and more than four times the fiber (2.2 g vs 0.5 g), while watercress is lower in sodium (41 mg vs 79 mg) and carbohydrate (1.29 g vs 3.63 g). Protein is close for both (2.86 g vs 2.3 g).
Choose spinach when more fiber per serving is the priority, especially in cooked dishes where volume shrinks. Choose watercress when you want a lower-calorie, lower-sodium leafy green, particularly for raw salads. With identical scores, this comes down to which nutrient profile fits your meal rather than one being clearly better.
Head to head, per 100 g
| Metric | Spinach, raw | Watercress, raw |
|---|---|---|
| Nutrient Density Score | 100 | 100 |
| Calories | 23 kcal | 11 kcal |
| Protein | 2.9 g | 2.3 g |
| Carbohydrate | 3.6 g | 1.3 g |
| Dietary fiber | 2.2 g | 0.5 g |
| Sugars | 0.4 g | 0.2 g |
| Total fat | 0.4 g | 0.1 g |
| Saturated fat | 0.1 g | 0 g |
| Sodium | 79 mg | 41 mg |
| Potassium | 558 mg | 330 mg |
| Calcium | 99 mg | 120 mg |
| Iron | 2.7 mg | 0.2 mg |
| Magnesium | 79 mg | 21 mg |
| Vitamin C | 28 mg | 43 mg |
| Vitamin A | 469 ug | 160 ug |
| Vitamin E | 2 mg | 1 mg |
| Cholesterol | 0 mg | 0 mg |
Source: USDA FoodData Central · Public domain
Frequently asked questions
Which has more protein, Spinach, raw or Watercress, raw?
Spinach, raw has more protein, 2.9 g per 100 g to 2.3 g.
Which has fewer calories?
Watercress, raw is lower in calories, 11 kcal per 100 g to 23 kcal.
Which has more fiber?
Spinach, raw has more dietary fiber, 2.2 g per 100 g to 0.5 g.