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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" chart 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 Zinc +18.2%
Equal in Iron - 0.2
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 36% 8% 15% 26% 30% 6% 3% 26%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 8% 8% 11% 23% 11% 4% 12%
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 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" chart 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%

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.
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
Starch g 0g Celery
Fructose g 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
Vitamin A 3191IU 449IU Watercress
Vitamin E 1mg 0.27mg Watercress
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
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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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
91
Watercress
17
Celery
Mineral Summary Score
18
Watercress
11
Celery

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
14%
Watercress
4%
Celery
Carbohydrates
1%
Watercress
3%
Celery
Fats
0%
Watercress
1%
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

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. 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.