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  6. Celery vs. Arugula

Celery vs. Arugula — In-Depth Nutrition Comparison

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Important differences between Celery and Arugula

  • Celery has less Vitamin K, Iron, Folate, Vitamin C, Calcium, Vitamin A RAE, Manganese, and Magnesium.
  • Arugula's daily need coverage for Vitamin K is 66% more.

The food varieties used in the comparison are Celery, raw and Arugula, raw.

Infographic

Celery vs Arugula 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
:
9
Arugula
Arugula
Contains more Selenium +33.3%
Contains more Calcium +300%
Contains more Iron +630%
Contains more Magnesium +327.3%
Contains more Phosphorus +116.7%
Contains more Potassium +41.9%
Contains less Sodium -66.3%
Contains more Zinc +261.5%
Contains more Copper +117.1%
Contains more Manganese +211.7%
Celery
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 8% 8% 11% 23% 11% 4% 12% 14% 3%
Arugula
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 55% 34% 23% 33% 4% 13% 26% 42% 2%
Contains more Selenium +33.3%
Contains more Calcium +300%
Contains more Iron +630%
Contains more Magnesium +327.3%
Contains more Phosphorus +116.7%
Contains more Potassium +41.9%
Contains less Sodium -66.3%
Contains more Zinc +261.5%
Contains more Copper +117.1%
Contains more Manganese +211.7%

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
Arugula
Arugula
Contains more Vitamin A +428.5%
Contains more Vitamin E +59.3%
Contains more Vitamin C +383.9%
Contains more Vitamin B1 +109.5%
Contains more Vitamin B2 +50.9%
Contains more Vitamin B5 +77.6%
Contains more Folate +169.4%
Contains more Vitamin K +270.6%
Equal in Vitamin B3 - 0.305
Equal in Vitamin B6 - 0.073
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%
Arugula
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 143% 9% 0% 50% 11% 20% 6% 27% 17% 73% 0% 272%
Contains more Vitamin A +428.5%
Contains more Vitamin E +59.3%
Contains more Vitamin C +383.9%
Contains more Vitamin B1 +109.5%
Contains more Vitamin B2 +50.9%
Contains more Vitamin B5 +77.6%
Contains more Folate +169.4%
Contains more Vitamin K +270.6%
Equal in Vitamin B3 - 0.305
Equal in Vitamin B6 - 0.073

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Celery
Celery
1
:
4
Arugula
Arugula
Contains more Protein +273.9%
Contains more Fats +288.2%
Contains more Carbs +22.9%
Contains more Other +89.2%
Equal in Water - 91.71
Celery
3% 95%
Protein: 0.69 g
Fats: 0.17 g
Carbs: 2.97 g
Water: 95.43 g
Other: 0.74 g
Arugula
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
Contains more Protein +273.9%
Contains more Fats +288.2%
Contains more Carbs +22.9%
Contains more Other +89.2%
Equal in Water - 91.71

Fat Type Comparison

Fat type breakdown side-by-side comparison
Celery
Celery
1
:
2
Arugula
Arugula
Contains less Saturated Fat -51.2%
Contains more Monounsaturated Fat +53.1%
Contains more Polyunsaturated fat +303.8%
Celery
27% 21% 52%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.079 g
Arugula
19% 11% 70%
Saturated Fat: 0.086 g
Monounsaturated Fat: 0.049 g
Polyunsaturated fat: 0.319 g
Contains less Saturated Fat -51.2%
Contains more Monounsaturated Fat +53.1%
Contains more Polyunsaturated fat +303.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Celery Arugula
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium 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 Arugula Opinion
Net carbs 1.37g 2.05g Arugula
Protein 0.69g 2.58g Arugula
Fats 0.17g 0.66g Arugula
Carbs 2.97g 3.65g Arugula
Calories 16kcal 25kcal Arugula
Fructose 0.37g Celery
Sugar 1.34g 2.05g Celery
Fiber 1.6g 1.6g
Calcium 40mg 160mg Arugula
Iron 0.2mg 1.46mg Arugula
Magnesium 11mg 47mg Arugula
Phosphorus 24mg 52mg Arugula
Potassium 260mg 369mg Arugula
Sodium 80mg 27mg Arugula
Zinc 0.13mg 0.47mg Arugula
Copper 0.035mg 0.076mg Arugula
Manganese 0.103mg 0.321mg Arugula
Selenium 0.4µg 0.3µg Celery
Vitamin A 449IU 2373IU Arugula
Vitamin A RAE 22µg 119µg Arugula
Vitamin E 0.27mg 0.43mg Arugula
Vitamin C 3.1mg 15mg Arugula
Vitamin B1 0.021mg 0.044mg Arugula
Vitamin B2 0.057mg 0.086mg Arugula
Vitamin B3 0.32mg 0.305mg Celery
Vitamin B5 0.246mg 0.437mg Arugula
Vitamin B6 0.074mg 0.073mg Celery
Folate 36µg 97µg Arugula
Vitamin K 29.3µg 108.6µg Arugula
Tryptophan 0.009mg Celery
Threonine 0.02mg Celery
Isoleucine 0.021mg Celery
Leucine 0.032mg Celery
Lysine 0.027mg Celery
Methionine 0.005mg Celery
Phenylalanine 0.02mg Celery
Valine 0.027mg Celery
Histidine 0.012mg Celery
Saturated Fat 0.042g 0.086g Celery
Monounsaturated Fat 0.032g 0.049g Arugula
Polyunsaturated fat 0.079g 0.319g Arugula

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Celery Arugula
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
52%
Arugula
Minerals Daily Need Coverage Score
10%
Celery
28%
Arugula

Comparison summary

Which food is lower in Sugar?
Celery
Celery is lower in Sugar (difference - 0.71g)
Which food is lower in Saturated Fat?
Celery
Celery is lower in Saturated Fat (difference - 0.044g)
Which food contains less Sodium?
Arugula
Arugula contains less Sodium (difference - 53mg)
Which food is cheaper?
Arugula
Arugula is cheaper (difference - $0.2)
Which food is richer in minerals?
Arugula
Arugula is relatively richer in minerals
Which food is richer in vitamins?
Arugula
Arugula 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. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.