Family Ties and Distinctions
Though often confused, salad cress (typically Lepidium sativum, also known as garden cress) and watercress (Nasturtium officinale) are different plants within the same botanical family, Brassicaceae, which also includes broccoli, kale, and cabbage. The shared family lineage explains their common peppery flavor, but their unique characteristics stem from different genera and growing environments. While salad cress is a fast-growing annual herb cultivated on land, watercress is a semi-aquatic perennial that thrives in cool, running water.
Appearance: A Tale of Two Textures
One of the easiest ways to tell these two apart is by their look and feel. Salad cress, when harvested young, has small, tender green leaves with a delicate, often frilly or curled, shape and thin, pliable stems. Watercress, on the other hand, develops slightly larger, more rounded, and darker green leaves. Its stems are hollow, thicker, and crisper, making them more robust. These physical differences directly impact their uses in the kitchen, with delicate salad cress often used as a garnish and hearty watercress lending itself to cooking applications.
Flavor Profile and Culinary Uses
The flavor of these greens reflects their physical differences. Salad cress offers a fresh, mild, and tangy peppery flavor that is most potent when harvested young as microgreens. Its delicate nature means it is often used raw in sandwiches and salads or sprinkled over soups as a garnish, where its flavor is best preserved. Watercress has a stronger, more pungent peppery flavor, sometimes with a slightly bitter or tangy finish. It holds up well to cooking and is a popular ingredient in soups, sauces, and stir-fries, where its spicy kick can shine. The heat of watercress can also be mellowed slightly with cooking.
The Growing Difference: Land vs. Water
Their names are the biggest clue to their preferred growing conditions. Salad cress is a terrestrial plant that grows quickly and easily in moist soil or on growing mediums like damp paper towels, making it a favorite for indoor windowsill growing. Watercress is a semi-aquatic plant that naturally grows in or along the banks of fresh, slow-moving water. Cultivated watercress is often grown hydroponically or in trays with constantly wet soil to mimic its natural habitat. This aquatic environment is a defining feature of the plant.
Nutritional Comparison: Surprising Differences
While both greens are nutritional powerhouses, there are notable differences in their vitamin and mineral content. A detailed comparison reveals surprising distinctions.
| Nutrient (per 100g) | Garden Cress (Lepidium sativum) | Watercress (Nasturtium officinale) |
|---|---|---|
| Vitamin K | 541.9µg | 250µg |
| Vitamin C | 69mg | 43mg |
| Vitamin A | 346µg | 160µg |
| Folate | 80µg | 9µg |
| Iron | 1.3mg | 0.2mg |
Source: FoodStruct nutritional data
As the table shows, garden cress actually contains significantly higher levels of several vitamins and minerals, including vitamin K and folate. Watercress, however, is celebrated for its overall nutrient density and its high antioxidant content, earning it a reputation as one of the healthiest vegetables. Both are excellent choices for boosting your nutrient intake.
Sourcing and Storage Tips
When buying these greens, look for vibrant, unblemished leaves. Salad cress is often sold still attached to its growing medium in small punnets, which helps to preserve freshness. It should be stored in the refrigerator and will only last a few days. Watercress is typically sold in bunches with the roots either removed or still attached. To store watercress, stand the bunch in a glass of water in the fridge, or wrap the stems in a damp paper towel and place in a bag. It will last longer than salad cress, but should still be used relatively quickly.
Growing Your Own
For the home gardener, salad cress is one of the fastest and easiest plants to grow, thriving in containers or even just on a windowsill. Watercress is also relatively easy to grow but requires more specific conditions, specifically a consistently moist or wet environment. Growing your own ensures you have a constant supply of fresh, flavorful greens.
Safety Considerations
When consuming wild-foraged watercress, there is a risk of contamination from waterborne parasites like liver fluke if animals are upstream. It is always safest to either cook wild-foraged watercress or purchase cultivated varieties from a reputable source, such as hydroponically grown produce, which carries a much lower risk.
Conclusion
Although they may look and taste similar at a glance, salad cress and watercress are distinct plants with unique characteristics. Salad cress is a delicate, fast-growing land plant best used raw, while watercress is a more robust, semi-aquatic plant suitable for both raw and cooked applications. Understanding these differences in their appearance, flavor, nutritional content, and growing methods allows for a more informed culinary choice and a greater appreciation for these peppery Brassicaceae family members. Both are fantastic additions to a healthy diet, offering a delicious and nutritious punch to any dish.
For more detailed information on watercress, including recipes and health benefits, visit The Watercress Company's blog at https://www.watercress.co.uk/.
