Which Cress is Healthiest? Garden Cress vs. Watercress

Cress is often dismissed as a mere garnish. Yet, it's packed with nutrients and is one of the most thoroughly researched edible plants. The question of which cress variety is the healthiest can indeed be answered with scientific data.

In this article, we compare garden cress and watercress based on published studies, explain what the differences mean in everyday life, and show you how to easily grow both varieties yourself.

Table of Contents

• Overview of the most important cress varieties
• Nutrient comparison: Garden cress vs. watercress
• What science says
• Use in the kitchen
• Grow your own: What you need
• Frequently asked questions

Overview of the most important cress varieties

The term "cress" encompasses several plant species that are botanically hardly related. For everyday use and health questions, two are particularly relevant:

Nutrient comparison: Garden cress vs. watercress

Both varieties belong to the mustard family (Brassicaceae) and contain similar nutrient groups. The differences lie in the details.

Sources: USDA FoodData Central; Di Noia, J. (2014), Preventing Chronic Disease, CDC.

What science says

Watercress ranks 1st among the most nutrient-dense foods

A widely cited study by Jennifer Di Noia, a professor at William Paterson University, evaluated 47 fruits and vegetables based on their content of 17 essential nutrients. Watercress took first place, being classified as the most nutrient-dense food. The study was published in 2014 in the journal Preventing Chronic Disease by the US Centers for Disease Control and Prevention (CDC) (Link to study).

Garden cress and glucosinolates

A study in the Journal of Food Science and Technology (2018) showed that garden cress has a high content of glucosinolates. Glucosinolates are natural plant compounds that are converted into mustard oils when chewed. These compounds are being investigated for potential cancer-preventive properties.

Watercress and DNA protection

A study in the British Journal of Nutrition (2020) examined the content of phenethyl isothiocyanate (PEITC) in watercress. PEITC is a bioactive compound that is being researched for its effect against cell damage. The study found evidence that regular consumption of watercress can reduce oxidative stress (Link to study).

Watercress and bone health

A study in the American Journal of Clinical Nutrition (2019) found that regular consumption of watercress can positively influence bone health. The reason is its very high vitamin K content, which is important for bone mineralization.

Important: All studies mentioned refer to food, not to dietary supplements or medications. Cress can be part of a healthy diet but does not replace medical treatment.

Use in the kitchen

Both cress varieties have a slightly peppery, spicy taste. Garden cress is a bit sharper, watercress a bit more bitter and milder at the same time.

• Salads: both varieties are suitable as a base or addition
• Sandwiches and bread: freshly sprinkled, classic and quick
• Soups: stir in just before serving, do not cook
• Smoothies: in small quantities for a nutrient-rich green
• Warm dishes: watercress tolerates brief heating better than garden cress

Tip: Never heat garden cress for a long time. Heat degrades vitamin C and glucosinolates. Always use fresh and raw, harvest or sprinkle directly before eating.

Grow your own: What you need

Garden cress is one of the easiest plants to grow at home. Watercress requires more water and a bit more care but is also possible.

For an uncomplicated start, we recommend garden cress on a Microgreen Pad. No soil, no garden, no prior knowledge needed. It's ready to harvest in 5 to 7 days.

With the Raumgarten from Our Greenery, garden cress can be grown continuously and space-savingly, alongside other microgreens and herbs, week after week.

Frequently asked questions

Which cress is the healthiest?

According to a study by William Paterson University (Di Noia, 2014), watercress is the most nutrient-dense food among 47 fruits and vegetables examined. Garden cress contains more vitamin C and iron, but is more commonly available in supermarkets and easier to grow yourself. Both varieties are nutrient-rich and complement each other well.

What is the difference between garden cress and watercress?

Garden cress (Lepidium sativum) grows quickly on the windowsill, tastes sharp and spicy, and is commonly found in supermarkets. Watercress (Nasturtium officinale) grows in or near water, tastes peppery and bitter, and is rare in stores. Both belong to the mustard family (Brassicaceae) but are different plants.

Can you eat cress daily?

Yes. Cress is a normal food with no known risks at usual consumption levels. A small handful daily as a topping on bread, in salads, or soups is a practical amount.

Does cress lose its nutrients when cooked?

Yes, partially. Vitamin C and glucosinolates are degraded by heat. Garden cress should therefore always be eaten fresh and raw. Watercress tolerates brief heating a bit better, but also loses nutrients when cooked.

Where can I buy watercress?

Watercress is rare in German retail. It is occasionally available in organic shops or at farmers' markets. Garden cress, on the other hand, can be found in almost every supermarket and is very easy to grow yourself.

Can you grow cress without soil?

Yes. Garden cress grows very well on growing pads without soil, ideal for indoors or on the windowsill. Watercress needs a lot of water and is less suitable for growing without soil.

According to studies, watercress is the most nutrient-dense cress variety. Garden cress is the more accessible choice for everyday life: easy to grow, quick to harvest, and also very nutrient-rich. Those who combine both benefit from the full range.