Is Spinach as Good as Watercress? A Nutrient-Packed Showdown

According to the CDC, watercress received a perfect 100 on its nutritional density score, but does this mean it’s unequivocally better than spinach? While both are health superstars, their nutritional profiles, flavors, and best culinary uses set them apart, raising the question: Is spinach as good as watercress?

Quick Summary

This article compares the nutritional content, health benefits, and culinary applications of spinach and watercress. It explores their respective strengths, such as watercress's superior vitamin C and iron per gram, and spinach's higher overall folate content. Key differences in flavor and texture are also highlighted.

Key Points

• Nutrient Density: Watercress is recognized by the CDC for its exceptionally high nutrient density, scoring a perfect 100.

• Bioavailability: Due to its low oxalate content, watercress allows for better absorption of minerals like calcium and iron compared to spinach.

• Vitamin C Power: Watercress contains a significantly higher concentration of vitamin C than spinach.

• Folate Rich: Spinach is the superior source of folate among the two, a crucial B vitamin for cellular health.

• Flavor Profile: Watercress has a peppery and pungent taste, while spinach is milder and earthier, making it more versatile for cooking.

• Cancer-Fighting Compounds: As a cruciferous vegetable, watercress contains isothiocyanates, which are linked to cancer-fighting properties.

• Cooking Versatility: Spinach's mild flavor makes it suitable for a wide range of cooked dishes and smoothies, whereas watercress is best for fresh applications.

• Best of Both: Incorporating both spinach and watercress into your diet is the optimal strategy for a broad spectrum of nutrients.

Nutritional Breakdown: The Tale of the Tape

At first glance, both spinach and watercress appear to be exceptionally healthy. They are low in calories and packed with essential vitamins and minerals. However, a deeper look reveals some significant differences. Watercress consistently receives top marks for its nutrient-density, providing a high concentration of vitamins and minerals for a very low caloric cost. This is partly due to the fact that watercress is very light and airy, so a cup of watercress weighs less than a cup of chopped spinach or kale.

Key Vitamins

• Vitamin K: Both greens are excellent sources of Vitamin K, which is crucial for blood clotting and bone health. However, watercress typically offers a slightly higher concentration relative to its weight.
• Vitamin C: Watercress is a standout here, containing more vitamin C per gram than an orange. While spinach also contains Vitamin C, watercress is the clear winner for this immune-supporting nutrient.
• Vitamin A: Both are rich in Vitamin A, which supports vision and immune function. The exact concentration can vary based on freshness and preparation, but both contribute significantly to daily intake.
• Folate: Spinach takes the lead in folate, an essential B vitamin important for cell growth and DNA formation. For pregnant women or those looking to boost folate, spinach is the better choice.

Mineral Content

• Iron: Counter to popular belief (thanks, Popeye!), watercress actually contains more iron per gram than spinach. Furthermore, the high oxalate content in spinach can inhibit the absorption of its iron, making watercress's iron more bioavailable.
• Calcium: Watercress also offers more absorbable calcium than spinach. Spinach's high oxalate levels bind to calcium, reducing its bioavailability, whereas watercress is a low-oxalate vegetable.
• Magnesium: Both greens contain magnesium, a mineral vital for muscle and nerve function, but the amounts can be comparable depending on the serving size.

Health Benefits Beyond the Basics

Beyond their core nutritional profiles, both greens offer unique health benefits from their potent phytochemicals.

• Watercress and Cancer Prevention: Watercress is a cruciferous vegetable, which contains glucosinolates. When chewed, these compounds convert into isothiocyanates, which research suggests may help inhibit cancer cell growth.
• Spinach and Antioxidants: Spinach is rich in antioxidants like lutein and zeaxanthin, which are highly beneficial for eye health. It also contains flavonoids that have anti-inflammatory and cancer-fighting properties.
• Detoxification: Watercress has long been used in traditional medicine for its detoxifying properties, particularly in supporting liver function.
• Inflammation: Both greens are packed with antioxidants that help combat inflammation and oxidative stress in the body.

Culinary Versatility: Flavor and Texture

The sensory experience of eating these two vegetables is quite different, and this will often dictate their best use in the kitchen.

Watercress: The Peppery Kick

• Flavor: Watercress has a distinct, peppery, and slightly pungent flavor that is reminiscent of mustard greens or arugula.
• Texture: The leaves are small and delicate, and the stems can be eaten when young and tender.
• Best Uses: Watercress excels in raw applications where its flavor can shine. It is perfect for salads, sandwich fillings, or as a garnish. It also works well in creamy soups and light stir-fries.

Spinach: The Earthy All-rounder

• Flavor: Spinach has a milder, sweeter, and earthy flavor. Its taste is less dominant than watercress, making it a more versatile ingredient.
• Texture: It has larger, softer leaves that become very tender and wilt down significantly when cooked.
• Best Uses: Spinach's versatility is its strength. It can be used raw in salads, wilted into sauces, sautéed as a side dish, or blended into smoothies without overpowering other flavors.

Comparison Table: Spinach vs. Watercress

Feature	Spinach	Watercress
Nutrient Density	High, but lower than watercress per gram.	Very high; scored 100 on CDC index.
Flavor	Mild, earthy, and slightly sweet.	Pungent and peppery.
Texture	Soft, tender leaves that wilt when cooked.	Small, delicate leaves with crunchy stems.
Best For Raw	Salads, smoothies, and wraps.	Salads, sandwiches, and garnishes.
Best For Cooked	Sautéing, wilting into sauces, soups.	Briefly sautéing or blending into soups.
Bioavailability	High oxalate content can reduce mineral absorption.	Low oxalate content for better mineral absorption.
Iron Content	High overall, but less bioavailable due to oxalates.	Higher iron per gram, more easily absorbed.
Vitamin C Content	Good source, but less potent than watercress.	Extremely high, more than oranges.
Folate Content	Higher overall concentration than watercress.	Present, but less concentrated than spinach.

Making Your Choice: Which Green is Right for You?

When deciding between spinach and watercress, there is no single right answer. It comes down to your personal health goals, taste preferences, and culinary needs. If your primary goal is to maximize overall nutrient density, especially vitamin C, or to benefit from cancer-fighting compounds, watercress is the standout choice. Its peppery flavor makes it a refreshing addition to salads and light dishes.

On the other hand, if you are looking for a versatile green with a milder flavor that is higher in folate and is perfect for cooking, spinach is an excellent option. Its soft texture allows it to be incorporated seamlessly into a wide variety of meals, from stir-fries to pastas to smoothies.

Ultimately, the best approach for most people is to incorporate both greens into their diet. They each bring unique nutritional benefits and flavors to the table. By alternating between them, you can enjoy a wider range of vitamins, minerals, and phytochemicals, ensuring a truly balanced and healthy intake of leafy greens.

Conclusion

While watercress boasts a perfect nutritional density score and superior bioavailability for minerals like iron and calcium, spinach is a formidable contender with its own nutritional strengths, particularly its high folate content. The choice between them often comes down to taste and how you plan to use them in your cooking. Watercress provides a peppery punch, while spinach offers a more subtle, earthy flavor. Incorporating both into a healthy diet is the most effective strategy for reaping the full spectrum of benefits these two leafy green powerhouses have to offer.

Note: For individuals on blood-thinning medication, monitoring Vitamin K intake from leafy greens like spinach and watercress is important, as it can affect medication effectiveness.

References

• Health and Me. "Not Spinach, The Most Nutrient-Dense Leafy Vegetable Is Watercress." healthandme.com
• The Watercress Company. "Nutritional composition of watercress." thewatercresscompany.com
• The Watercress Company. "Vitamin C & watercress." thewatercresscompany.com
• KRTV. "Who knew? Watercress is the healthiest vegetable, per the CDC." krtv.com

Frequently Asked Questions

Is watercress healthier than spinach?

Nutrient-density scores from the CDC rank watercress as the single healthiest vegetable, giving it a perfect score of 100. This is mainly due to its extremely high concentration of vitamins and minerals per calorie. However, spinach is higher in certain nutrients like folate, and both offer distinct health benefits.

Does watercress have more iron than spinach?

Yes, gram for gram, watercress contains more iron than spinach. Additionally, the iron in watercress is more bioavailable because it lacks the high levels of oxalates found in spinach, which can inhibit mineral absorption.

Which is better for smoothies, spinach or watercress?

Spinach is generally better for smoothies because its milder, sweeter flavor blends in easily with other ingredients. Watercress's pungent, peppery taste can be overpowering in a smoothie unless used in small amounts or balanced with other flavors.

Why does watercress contain more absorbable calcium than spinach?

Watercress has a low oxalate content, allowing the body to absorb its calcium more effectively. In contrast, spinach is high in oxalates, which bind to calcium and reduce its bioavailability.

Can I use watercress as a direct substitute for spinach in recipes?

It depends on the recipe. For raw salads and sandwiches, watercress can be a good substitute, but be aware of its stronger, peppery flavor. For cooked dishes where spinach wilts down, watercress will have a more fibrous texture and distinct flavor, so it's not a perfect replacement.

What is the key difference in flavor between spinach and watercress?

Spinach has a mild, earthy, and slightly sweet flavor. Watercress, on the other hand, has a distinct peppery, pungent, and somewhat spicy flavor, similar to other cruciferous vegetables like arugula.

Is watercress good for the liver?

Yes, watercress has been traditionally used to support liver function. It contains sulfur compounds that aid the body's natural detoxification processes and enhance waste elimination.