Is Cress as Healthy as Watercress? A Detailed Nutritional Breakdown

December 18, 2025 •

4 min read

According to the Centers for Disease Control and Prevention (CDC), watercress has a perfect 100 out of 100 nutrient-density score, but how does its common cousin, garden cress, measure up? While both greens come from the same family, the Brassicas, their specific nutrient profiles and health benefits reveal some surprising differences that affect their "healthiest" status.

Quick Summary

A comparison of garden cress and watercress shows both are nutrient-dense Brassica vegetables, but they differ significantly in their concentrations of key vitamins and minerals. The best choice depends on your specific nutritional needs and culinary preferences, as each offers unique health benefits.

Key Points

Watercress is the most nutrient-dense vegetable: It holds a perfect score of 100/100 on the CDC's nutrient-density index, making it exceptionally rich in essential vitamins and minerals relative to its calorie count.
Garden cress has higher levels of Vitamin K: For those prioritizing blood clotting and bone health, garden cress offers a significantly higher concentration of Vitamin K compared to watercress.
Watercress is richer in Folate and Calcium: Watercress excels in providing folate, which is crucial for cellular health, and contains more calcium for bone strength than garden cress.
Both greens are packed with antioxidants: Regardless of your choice, both cress and watercress are excellent sources of disease-fighting antioxidants and phytonutrients.
Culinary uses differ slightly: Watercress has a more pungent, peppery flavor and thicker stems, while garden cress is more delicate and has a slightly tangier taste.
Source and growth methods are distinct: Watercress grows in flowing water, requiring careful sourcing to avoid contamination, while garden cress is grown in soil and is easier to cultivate at home.
Consider both for maximum benefit: To get the most comprehensive nutrient intake, it is beneficial to include both cress and watercress in your diet, as their nutritional profiles complement each other.

Cress vs. Watercress: Not All Greens Are Created Equal

Although they share a peppery flavor and belong to the same plant family, garden cress (Lepidium sativum) and watercress (Nasturtium officinale) are distinct in their nutritional composition and growth habits. Understanding these differences is key to determining which green best suits your dietary goals. Watercress, known for its aquatic growth, is famously heralded as a nutrient-dense powerhouse, but garden cress, grown in soil, boasts some impressive figures of its own. This section will explore their respective nutritional strengths and culinary differences.

The Nutritional Showdown: Vitamins and Minerals

While both offer a wealth of antioxidants and phytonutrients, a closer look at their vitamin and mineral content reveals that they excel in different areas. A detailed nutritional comparison helps highlight where each plant shines.

Here is a side-by-side look at the nutrients found in 100 grams of raw garden cress and watercress:


Nutrient	Garden Cress (approx. per 100g)	Watercress (approx. per 100g)	Key Difference
Vitamin K	541.9 mcg	250 mcg	Garden cress provides significantly more Vitamin K, crucial for blood clotting and bone health.
Vitamin C	69 mg	60 mg	Garden cress has a slight edge in Vitamin C, an essential antioxidant for immune support.
Folate (B9)	80 mcg	200 mcg	Watercress is considerably higher in folate, vital for cell growth and metabolism.
Iron	1.3 mg	1.8 mg	Watercress is a slightly better source of plant-based iron.
Calcium	81 mg	120 mg	Watercress contains more calcium, important for strong bones.
Vitamin A	346 mcg	160 mcg	Garden cress offers more Vitamin A, though watercress is still a strong source.
Potassium	606 mg	230 mg	Garden cress has over double the potassium content compared to watercress.

Note: Nutritional values can vary based on growing conditions and specific varieties. Data cited from FoodStruct and BBC Good Food.

Exploring the Unique Health Advantages

While watercress has been famously ranked as the most nutrient-dense vegetable by the CDC, it’s not the only green with noteworthy health properties. Garden cress offers a compelling nutritional profile that is often overlooked.

Watercress Benefits

Perfect Nutrient Density Score: The CDC's analysis ranked it 100/100 for nutrient density, highlighting its high concentration of 17 key nutrients relative to its low calories.
Rich in Phytonutrients: Contains glucosinolates and isothiocyanates, compounds linked to anticancer effects.
Cardiovascular Support: High levels of antioxidants, magnesium, calcium, and potassium may help lower blood pressure and protect heart health.
Bone Health: An excellent source of vitamin K, vital for strong bones and blood clotting.

Garden Cress Benefits

Immune System Boost: A superior source of Vitamin K, Vitamin A, and Vitamin C, which all play crucial roles in immune function.
Higher Folate Content: Contains significantly more folate than watercress, a B-vitamin essential for cellular function and important during pregnancy.
Antioxidant Activity: Research suggests that both the leaves and seeds contain a high concentration of antioxidants like phenols and flavonoids, which combat oxidative stress.
Aids Digestion: As a source of dietary fiber, garden cress can help support digestive health.

Culinary Uses and Practical Considerations

Beyond their nutritional content, how you use these greens in the kitchen matters. Their distinct flavors and textures make them suitable for different dishes.

Watercress: Known for its crisp, pungent, and peppery taste. It's often used in salads, sandwiches, soups, and smoothies, where its sharp flavor can stand out. Because it grows in water, it's crucial to wash it thoroughly to prevent bacterial contamination.
Garden Cress: Also has a peppery flavor, though often considered more delicate than watercress. It works well in soups, garnishes, and sandwiches. Its seeds can also be used as a spice or for medicinal purposes. It is easier to grow at home, with a faster harvesting time.

Ultimately, both cress and watercress are excellent, nutritious additions to a healthy diet. Watercress has the highest nutrient density ranking, but garden cress is an outstanding source of several key vitamins and minerals in its own right. The best choice is often a combination of both to enjoy the full spectrum of their benefits. For more information on powerful leafy greens, you can refer to authoritative sources like the CDC's Powerhouse Fruits and Vegetables List.

Conclusion: A Nutritious Win-Win

Choosing between cress and watercress isn't about picking a single winner but rather appreciating the unique benefits of each. Watercress boasts the official title of the most nutrient-dense vegetable and is a superior source of folate and calcium, while garden cress provides higher amounts of vitamins K, C, and potassium. Both are low in calories, high in antioxidants, and offer a peppery kick to various dishes. Incorporating both into your diet ensures you reap the broad range of health benefits these cruciferous cousins provide. For the average consumer, the difference is negligible, but for those with specific dietary needs, such as boosting folate or Vitamin K, knowing the distinction can be highly beneficial. Enjoy them both to maximize your nutrient intake.

Frequently Asked Questions

Not necessarily. While watercress holds a higher overall nutrient density score from the CDC, garden cress contains higher amounts of certain nutrients, such as Vitamin K, Vitamin C, and potassium, making it an excellent health-promoting choice as well.

Garden cress generally has a higher concentration of Vitamin C than watercress. For example, some sources indicate that 100g of garden cress can contain 69mg of Vitamin C, while watercress has around 60mg.

Yes, garden cress is very easy to grow at home, even indoors on a windowsill. It grows quickly in moist soil and can be harvested in just a few weeks.

Yes. While both have a peppery, slightly spicy flavor due to their shared family, watercress is known for a more intense, pungent taste. Garden cress, in comparison, is often described as milder and tangier.

Both are beneficial for bone health due to their Vitamin K content, but garden cress provides a much higher dose of Vitamin K. Watercress also contains more calcium, making them both strong contenders for supporting bone density.

No. While both are in the mustard family (Brassicaceae), they are from different genera. Watercress is from the genus Nasturtium, while garden cress is from the genus Lepidium.

The choice depends on personal preference. Watercress provides a stronger, more intense peppery flavor and crunch, while garden cress is more delicate and tangy. A mix of both can offer a more complex flavor profile.