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Watercress vs. Celery — In-Depth Nutrition Comparison

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The main differences between Watercress and Celery

  • Watercress has more Vitamin K, Vitamin C, Vitamin A RAE, Calcium, Manganese, Vitamin B1, and Phosphorus, however, Celery has more Folate.
  • Daily need coverage for Vitamin K from Watercress is 184% higher.
  • Celery has 14 times less Vitamin C than Watercress. Watercress has 43mg of Vitamin C, while Celery has 3.1mg.

Food types used in this article are Watercress, raw and Celery, raw.

Infographic

Watercress vs Celery infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Calcium +200%
Contains more Magnesium +90.9%
Contains more Phosphorus +150%
Contains more Potassium +26.9%
Contains less Sodium -48.8%
Contains more Copper +120%
Contains more Manganese +136.9%
Contains more Selenium +125%
Contains more Zinc +18.2%
Equal in Iron - 0.2
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 8% 15% 26% 30% 6% 3% 26% 32% 5%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 8% 8% 11% 23% 11% 4% 12% 14% 3%
Contains more Calcium +200%
Contains more Magnesium +90.9%
Contains more Phosphorus +150%
Contains more Potassium +26.9%
Contains less Sodium -48.8%
Contains more Copper +120%
Contains more Manganese +136.9%
Contains more Selenium +125%
Contains more Zinc +18.2%
Equal in Iron - 0.2

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
2
Celery
Contains more Vitamin A +610.7%
Contains more Vitamin E +270.4%
Contains more Vitamin C +1287.1%
Contains more Vitamin B1 +328.6%
Contains more Vitamin B2 +110.5%
Contains more Vitamin B5 +26%
Contains more Vitamin B6 +74.3%
Contains more Vitamin K +753.2%
Contains more Vitamin B3 +60%
Contains more Folate +300%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 192% 20% 0% 144% 23% 28% 4% 19% 30% 7% 0% 625%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 6% 0% 11% 6% 14% 6% 15% 18% 27% 0% 74%
Contains more Vitamin A +610.7%
Contains more Vitamin E +270.4%
Contains more Vitamin C +1287.1%
Contains more Vitamin B1 +328.6%
Contains more Vitamin B2 +110.5%
Contains more Vitamin B5 +26%
Contains more Vitamin B6 +74.3%
Contains more Vitamin K +753.2%
Contains more Vitamin B3 +60%
Contains more Folate +300%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +233.3%
Contains more Other +62.2%
Contains more Fats +70%
Contains more Carbs +130.2%
Equal in Water - 95.43
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
3% 95%
Protein: 0.69 g
Fats: 0.17 g
Carbs: 2.97 g
Water: 95.43 g
Other: 0.74 g
Contains more Protein +233.3%
Contains more Other +62.2%
Contains more Fats +70%
Contains more Carbs +130.2%
Equal in Water - 95.43

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -35.7%
Contains more Monounsaturated Fat +300%
Contains more Polyunsaturated fat +125.7%
39% 11% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.035 g
27% 21% 52%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.079 g
Contains less Saturated Fat -35.7%
Contains more Monounsaturated Fat +300%
Contains more Polyunsaturated fat +125.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Watercress Celery
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Watercress Celery Opinion
Net carbs 0.79g 1.37g Celery
Protein 2.3g 0.69g Watercress
Fats 0.1g 0.17g Celery
Carbs 1.29g 2.97g Celery
Calories 11kcal 16kcal Celery
Fructose 0.37g Celery
Sugar 0.2g 1.34g Watercress
Fiber 0.5g 1.6g Celery
Calcium 120mg 40mg Watercress
Iron 0.2mg 0.2mg
Magnesium 21mg 11mg Watercress
Phosphorus 60mg 24mg Watercress
Potassium 330mg 260mg Watercress
Sodium 41mg 80mg Watercress
Zinc 0.11mg 0.13mg Celery
Copper 0.077mg 0.035mg Watercress
Manganese 0.244mg 0.103mg Watercress
Selenium 0.9µg 0.4µg Watercress
Vitamin A 3191IU 449IU Watercress
Vitamin A RAE 160µg 22µg Watercress
Vitamin E 1mg 0.27mg Watercress
Vitamin C 43mg 3.1mg Watercress
Vitamin B1 0.09mg 0.021mg Watercress
Vitamin B2 0.12mg 0.057mg Watercress
Vitamin B3 0.2mg 0.32mg Celery
Vitamin B5 0.31mg 0.246mg Watercress
Vitamin B6 0.129mg 0.074mg Watercress
Folate 9µg 36µg Celery
Vitamin K 250µg 29.3µg Watercress
Tryptophan 0.03mg 0.009mg Watercress
Threonine 0.133mg 0.02mg Watercress
Isoleucine 0.093mg 0.021mg Watercress
Leucine 0.166mg 0.032mg Watercress
Lysine 0.134mg 0.027mg Watercress
Methionine 0.02mg 0.005mg Watercress
Phenylalanine 0.114mg 0.02mg Watercress
Valine 0.137mg 0.027mg Watercress
Histidine 0.04mg 0.012mg Watercress
Saturated Fat 0.027g 0.042g Watercress
Monounsaturated Fat 0.008g 0.032g Celery
Polyunsaturated fat 0.035g 0.079g Celery

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watercress Celery
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
91%
Watercress
17%
Celery
Minerals Daily Need Coverage Score
18%
Watercress
10%
Celery

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 1.14g)
Which food contains less Sodium?
Watercress
Watercress contains less Sodium (difference - 39mg)
Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 0.015g)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $0.6)
Which food is richer in minerals?
Watercress
Watercress is relatively richer in minerals
Which food is richer in vitamins?
Watercress
Watercress is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/nutrients
  2. Celery - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169988/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.