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Celery vs Watercress - In-Depth Nutrition Comparison

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The main differences between Celery and Watercress

  • Celery has more Folate, however Watercress has more Vitamin K, Vitamin C, Vitamin A, Calcium, Manganese, Vitamin B1, and Phosphorus.
  • Daily need coverage for Vitamin K from Watercress is 184% higher.
  • Watercress has 4 times less Folate than Celery. Celery has 36µg of Folate, while Watercress has 9µg.

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

Infographic

Celery vs Watercress infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Celery
1
:
Contains more Zinc +18.2%
Contains more Calcium +200%
Contains more Potassium +26.9%
Contains more Magnesium +90.9%
Contains more Copper +120%
Contains more Phosphorus +150%
Contains less Sodium -48.8%
Equal in Iron - 0.2
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 8% 12% 23% 8% 12% 4% 11% 11%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 8% 36% 30% 15% 26% 3% 26% 6%
Contains more Zinc +18.2%
Contains more Calcium +200%
Contains more Potassium +26.9%
Contains more Magnesium +90.9%
Contains more Copper +120%
Contains more Phosphorus +150%
Contains less Sodium -48.8%
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Celery
2
:
Contains more Vitamin B3 +60%
Contains more Folate +300%
Contains more Vitamin C +1287.1%
Contains more Vitamin A +610.7%
Contains more Vitamin E +270.4%
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%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 11% 27% 6% 0% 6% 14% 6% 15% 18% 0% 74% 27%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 144% 192% 20% 0% 23% 28% 4% 19% 30% 0% 625% 7%
Contains more Vitamin B3 +60%
Contains more Folate +300%
Contains more Vitamin C +1287.1%
Contains more Vitamin A +610.7%
Contains more Vitamin E +270.4%
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%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
17
Celery
91
Watercress
Mineral Summary Score
11
Celery
18
Watercress

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
4%
Celery
14%
Watercress
Carbohydrates
3%
Celery
1%
Watercress
Fats
1%
Celery
0%
Watercress

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Celery Watercress
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Celery Watercress
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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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)

All nutrients comparison - raw data values

Nutrient Celery Watercress Opinion
Calories 16 11 Celery
Protein 0.69 2.3 Watercress
Fats 0.17 0.1 Celery
Vitamin C 3.1 43 Watercress
Carbs 2.97 1.29 Celery
Cholesterol 0 0
Vitamin D 0 0
Iron 0.2 0.2
Calcium 40 120 Watercress
Potassium 260 330 Watercress
Magnesium 11 21 Watercress
Sugar 1.34 0.2 Watercress
Fiber 1.6 0.5 Celery
Copper 0.035 0.077 Watercress
Zinc 0.13 0.11 Celery
Starch 0 Celery
Phosphorus 24 60 Watercress
Sodium 80 41 Watercress
Vitamin A 449 3191 Watercress
Vitamin E 0.27 1 Watercress
Vitamin D 0 0
Vitamin B1 0.021 0.09 Watercress
Vitamin B2 0.057 0.12 Watercress
Vitamin B3 0.32 0.2 Celery
Vitamin B5 0.246 0.31 Watercress
Vitamin B6 0.074 0.129 Watercress
Vitamin B12 0 0
Vitamin K 29.3 250 Watercress
Folate 36 9 Celery
Trans Fat 0 0
Saturated Fat 0.042 0.027 Watercress
Monounsaturated Fat 0.032 0.008 Celery
Polyunsaturated fat 0.079 0.035 Celery
Tryptophan 0.009 0.03 Watercress
Threonine 0.02 0.133 Watercress
Isoleucine 0.021 0.093 Watercress
Leucine 0.032 0.166 Watercress
Lysine 0.027 0.134 Watercress
Methionine 0.005 0.02 Watercress
Phenylalanine 0.02 0.114 Watercress
Valine 0.027 0.137 Watercress
Histidine 0.012 0.04 Watercress
Fructose 0.37 Celery

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

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