Celery vs. Watercress
Nutrition comparison of Celery and Watercress
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
celery
versus
watercress
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in celery and watercress:
- Both celery and watercress are high in potassium.
- Watercress has more thiamin and riboflavin, however, celery contains more folate.
- Watercress is an excellent source of Vitamin A, Vitamin C, Vitamin K and calcium.
USDA sources for nutritional information: Celery (Celery, raw) and Watercress (Watercress, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Celery and watercress contain similar amounts of calories - celery has 14 calories per 100 grams and watercress has 11 calories.
For macronutrient ratios, celery is much lighter in protein, much heavier in carbs and heavier in fat compared to watercress per calorie. Celery has a macronutrient ratio of 17:72:11 and for watercress, 67:33:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Celery | Watercress | |
|---|---|---|
| Protein | 17% | 67% |
| Carbohydrates | 72% | 33% |
| Fat | 11% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Both celery and watercress are low in carbohydrates - celery has 3g of total carbs per 100 grams and watercress has 1.3g of carbohydrates.
The carbs in celery are made of 54% dietary fiber and 46% sugar, whereas the carbs in watercress comprise of 71% dietary fiber and 29% sugar.
dietary fiber
Celery has 220% more dietary fiber than watercress - celery has 1.6g of dietary fiber per 100 grams and watercress has 0.5g of dietary fiber.
sugar
Celery and watercress contain similar amounts of sugar - celery has 1.3g of sugar per 100 grams and watercress has 0.2g of sugar.
Protein
protein
Watercress has 233% more protein than celery - celery has 0.69g of protein per 100 grams and watercress has 2.3g of protein.
Fat
saturated fat
Both celery and watercress are low in saturated fat - celery has 0.04g of saturated fat per 100 grams and watercress has 0.03g of saturated fat.
Vitamins
Vitamin C
Watercress is an excellent source of Vitamin C and it has 12 times more Vitamin C than celery - celery has 3.1mg of Vitamin C per 100 grams and watercress has 43mg of Vitamin C.
Vitamin A
Watercress is an excellent source of Vitamin A and it has 627% more Vitamin A than celery - celery has 22ug of Vitamin A per 100 grams and watercress has 160ug of Vitamin A.
Vitamin E
Celery and watercress contain similar amounts of Vitamin E - celery has 0.27mg of Vitamin E per 100 grams and watercress has 1mg of Vitamin E.
Vitamin K
Watercress is an excellent source of Vitamin K and it has 753% more Vitamin K than celery - celery has 29.3ug of Vitamin K per 100 grams and watercress has 250ug of Vitamin K.
The B Vitamins
Watercress has more thiamin and riboflavin, however, celery contains more folate. Both celery and watercress contain significant amounts of niacin, pantothenic acid and Vitamin B6.
| Celery | Watercress | |
|---|---|---|
| Thiamin | 0.021 MG | 0.09 MG |
| Riboflavin | 0.057 MG | 0.12 MG |
| Niacin | 0.32 MG | 0.2 MG |
| Pantothenic acid | 0.246 MG | 0.31 MG |
| Vitamin B6 | 0.074 MG | 0.129 MG |
| Folate | 36 UG | 9 UG |
Minerals
calcium
Watercress is an excellent source of calcium and it has 200% more calcium than celery - celery has 40mg of calcium per 100 grams and watercress has 120mg of calcium.
iron
Celery and watercress contain similar amounts of iron - celery has 0.2mg of iron per 100 grams and watercress has 0.2mg of iron.
potassium
Both celery and watercress are high in potassium. Watercress has 27% more potassium than celery - celery has 260mg of potassium per 100 grams and watercress has 330mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, celery has more apigenin and luteolin than watercress per 100 grams, however, watercress contains more kaempferol and quercetin than celery per 100 grams.
| Celery | Watercress | |
|---|---|---|
| apigenin | 2.85 mg | 0.01 mg |
| luteolin | 1.05 mg | 0.02 mg |
| kaempferol | 0.22 mg | 23.03 mg |
| Quercetin | 0.39 mg | 29.99 mg |
| myricetin | ~ | 0.2 mg |
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Celery | Watercress | |
|---|---|---|
| beta-carotene | 270 UG | 1914 UG |
| lutein + zeaxanthin | 283 UG | 5767 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, celery has more linoleic acid than watercress per 100 grams.
| Celery | Watercress | |
|---|---|---|
| linoleic acid | 0.079 G | 0.012 G |
| Total | 0.079 G | 0.012 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Celery (Celery, raw) and Watercress (Watercress, raw) .
Celery g
()
|
Daily Values (%) |
Watercress g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does celery or watercress contain more calories in 100 grams?Celery and watercress contain similar amounts of calories - celery has 14 calories in 100g and watercress has 11 calories.
Is celery or watercress better for protein?
Watercress has 230% more protein than celery - celery has 0.69g of protein per 100 grams and watercress has 2.3g of protein.
Does celery or watercress have more carbohydrates?
By weight, both celery and watercress are low in carbohydrates - celery has 3g of carbs for 100g and watercress has 1.3g of carbohydrates. the carbs in celery are made of 50% dietary fiber and 50% sugar, whereas the carbs in watercress comprise of 70% dietary fiber and 30% sugar.
Does celery or watercress contain more calcium?
Watercress is a rich source of calcium and it has 200% more calcium than celery - celery has 40mg of calcium in 100 grams and watercress has 120mg of calcium.
Does celery or watercress contain more potassium?
Both celery and watercress are high in potassium. Watercress has 30% more potassium than celery - celery has 260mg of potassium in 100 grams and watercress has 330mg of potassium.