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  6. Celery vs. Watercress

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 A, vitamin C, calcium, manganese, vitamin B1, and phosphorus.
  • Daily need coverage for vitamin K for 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
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.
Celery
Celery
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 12% 23% 7.5% 12% 3.5% 10% 10% 13% 2.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Contains more ZincZinc +18.2%
Contains more MagnesiumMagnesium +90.9%
Contains more CalciumCalcium +200%
Contains more PotassiumPotassium +26.9%
Contains more CopperCopper +120%
Contains more PhosphorusPhosphorus +150%
Contains less SodiumSodium -48.8%
Contains more ManganeseManganese +136.9%
Contains more SeleniumSelenium +125%
~equal in Iron ~0.2mg

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.
Celery
Celery
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 10% 7.3% 5.4% 0% 5.3% 13% 6% 15% 17% 0% 73% 27% 3.3%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Contains more Vitamin B3Vitamin B3 +60%
Contains more FolateFolate +300%
Contains more Vitamin CVitamin C +1287.1%
Contains more Vitamin AVitamin A +627.3%
Contains more Vitamin EVitamin E +270.4%
Contains more Vitamin B1Vitamin B1 +328.6%
Contains more Vitamin B2Vitamin B2 +110.5%
Contains more Vitamin B5Vitamin B5 +26%
Contains more Vitamin B6Vitamin B6 +74.3%
Contains more Vitamin KVitamin K +753.2%
Contains more CholineCholine +47.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Celery Watercress DV% diff.
Vitamin K 29.3µg 250µg 184%
Vitamin C 3.1mg 43mg 44%
Vitamin A 22µg 160µg 15%
Calcium 40mg 120mg 8%
Folate 36µg 9µg 7%
Vitamin B1 0.021mg 0.09mg 6%
Manganese 0.103mg 0.244mg 6%
Copper 0.035mg 0.077mg 5%
Vitamin E 0.27mg 1mg 5%
Phosphorus 24mg 60mg 5%
Vitamin B2 0.057mg 0.12mg 5%
Fiber 1.6g 0.5g 4%
Vitamin B6 0.074mg 0.129mg 4%
Protein 0.69g 2.3g 3%
Potassium 260mg 330mg 2%
Sodium 80mg 41mg 2%
Magnesium 11mg 21mg 2%
Vitamin B3 0.32mg 0.2mg 1%
Vitamin B5 0.246mg 0.31mg 1%
Carbs 2.97g 1.29g 1%
Choline 6.1mg 9mg 1%
Selenium 0.4µg 0.9µg 1%
Calories 16kcal 11kcal 0%
Fats 0.17g 0.1g 0%
Net carbs 1.37g 0.79g N/A
Iron 0.2mg 0.2mg 0%
Sugar 1.34g 0.2g N/A
Zinc 0.13mg 0.11mg 0%
Saturated fat 0.042g 0.027g 0%
Monounsaturated fat 0.032g 0.008g 0%
Polyunsaturated fat 0.079g 0.035g 0%
Tryptophan 0.009mg 0.03mg 0%
Threonine 0.02mg 0.133mg 0%
Isoleucine 0.021mg 0.093mg 0%
Leucine 0.032mg 0.166mg 0%
Lysine 0.027mg 0.134mg 0%
Methionine 0.005mg 0.02mg 0%
Phenylalanine 0.02mg 0.114mg 0%
Valine 0.027mg 0.137mg 0%
Histidine 0.012mg 0.04mg 0%
Fructose 0.37g 0%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Celery
Celery
2
27% 21% 52%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.079 g
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains more Mono. FatMonounsaturated fat +300%
Contains more Poly. FatPolyunsaturated fat +125.7%
Contains less Sat. FatSaturated fat -35.7%

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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. 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.