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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 RAE, 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
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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Zinc +18.2%
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%
Equal in Iron - 0.2
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 8% 8% 11% 23% 11% 4% 12%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 36% 8% 15% 26% 30% 6% 3% 26%
Contains more Zinc +18.2%
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%
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 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%
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%
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%
Contains more Vitamin B3 +60%
Contains more Folate +300%
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%

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

All nutrients comparison - raw data values

Nutrient Celery Watercress Opinion
Net carbs 1.37g 0.79g Celery
Protein 0.69g 2.3g Watercress
Fats 0.17g 0.1g Celery
Carbs 2.97g 1.29g Celery
Calories 16kcal 11kcal Celery
Starch 0g g Celery
Fructose 0.37g g Celery
Sugar 1.34g 0.2g Watercress
Fiber 1.6g 0.5g Celery
Calcium 40mg 120mg Watercress
Iron 0.2mg 0.2mg
Magnesium 11mg 21mg Watercress
Phosphorus 24mg 60mg Watercress
Potassium 260mg 330mg Watercress
Sodium 80mg 41mg Watercress
Zinc 0.13mg 0.11mg Celery
Copper 0.035mg 0.077mg Watercress
Vitamin A 449IU 3191IU Watercress
Vitamin E 0.27mg 1mg Watercress
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 3.1mg 43mg Watercress
Vitamin B1 0.021mg 0.09mg Watercress
Vitamin B2 0.057mg 0.12mg Watercress
Vitamin B3 0.32mg 0.2mg Celery
Vitamin B5 0.246mg 0.31mg Watercress
Vitamin B6 0.074mg 0.129mg Watercress
Folate 36µg 9µg Celery
Vitamin B12 0µg 0µg
Vitamin K 29.3µg 250µg Watercress
Tryptophan 0.009mg 0.03mg Watercress
Threonine 0.02mg 0.133mg Watercress
Isoleucine 0.021mg 0.093mg Watercress
Leucine 0.032mg 0.166mg Watercress
Lysine 0.027mg 0.134mg Watercress
Methionine 0.005mg 0.02mg Watercress
Phenylalanine 0.02mg 0.114mg Watercress
Valine 0.027mg 0.137mg Watercress
Histidine 0.012mg 0.04mg Watercress
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.042g 0.027g Watercress
Monounsaturated Fat 0.032g 0.008g Celery
Polyunsaturated fat 0.079g 0.035g Celery

Which food is preferable for your diet?

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

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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

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

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.