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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 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Celery
Celery
1
:
8
Watercress
Watercress
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%
Contains more Manganese +136.9%
Contains more Selenium +125%
Equal in Iron - 0.2
Celery
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 8% 8% 11% 23% 11% 4% 12% 14% 3%
Watercress
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 8% 15% 26% 30% 6% 3% 26% 32% 5%
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%
Contains more Manganese +136.9%
Contains more Selenium +125%
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.
Celery
Celery
2
:
8
Watercress
Watercress
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%
Celery
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%
Watercress
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%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Celery
Celery
2
:
1
Watercress
Watercress
Contains more Monounsaturated Fat +300%
Contains more Polyunsaturated fat +125.7%
Contains less Saturated Fat -35.7%
Celery
27% 21% 52%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.079 g
Watercress
39% 11% 50%
Saturated Fat: 0.027 g
Monounsaturated Fat: 0.008 g
Polyunsaturated fat: 0.035 g
Contains more Monounsaturated Fat +300%
Contains more Polyunsaturated fat +125.7%
Contains less Saturated Fat -35.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
Fructose 0.37g 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
Manganese 0.103mg 0.244mg Watercress
Selenium 0.4µg 0.9µg Watercress
Vitamin A 449IU 3191IU Watercress
Vitamin A RAE 22µg 160µg Watercress
Vitamin E 0.27mg 1mg Watercress
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 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
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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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
17%
Celery
91%
Watercress
Minerals Daily Need Coverage Score
10%
Celery
18%
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

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.