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Marrow-stem Kale vs Celery - In-Depth Nutrition Comparison

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Comparison summary

Which food is richer in minerals?
Marrow-stem Kale
Marrow-stem Kale is relatively richer in minerals
Which food is richer in vitamins?
Marrow-stem Kale
Marrow-stem Kale is relatively richer in vitamins
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 63mg)
Which food contains less Sugars?
Marrow-stem Kale
Marrow-stem Kale contains less Sugars (difference - 0.88g)
Which food is cheaper?
Marrow-stem Kale
Marrow-stem Kale is cheaper (difference - $0.1)
Which food is lower in Saturated Fat?
Celery
Celery is lower in Saturated Fat (difference - 0.013g)
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)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Marrow-stem Kale Celery
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Sugars ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in glycemic index Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Marrow-stem Kale Celery
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
186
Marrow-stem Kale
16
Celery
Mineral Summary Score
17
Marrow-stem Kale
9
Celery

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
:
1
Celery
Contains more Iron +135%
Contains more Calcium +480%
Contains more Magnesium +145.5%
Contains more Copper +31.4%
Contains more Zinc +61.5%
Contains less Sodium -78.8%
Contains more Potassium +22.1%
Equal in Phosphorus - 24
Contains more Iron +135%
Contains more Calcium +480%
Contains more Magnesium +145.5%
Contains more Copper +31.4%
Contains more Zinc +61.5%
Contains less Sodium -78.8%
Contains more Potassium +22.1%
Equal in Phosphorus - 24

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
:
0
Celery
Contains more Vitamin C +1038.7%
Contains more Vitamin A +1017.8%
Contains more Vitamin E +737%
Contains more Vitamin B1 +157.1%
Contains more Vitamin B2 +128.1%
Contains more Vitamin B3 +131.9%
Contains more Vitamin B6 +123%
Contains more Vitamin K +1391.8%
Equal in Vitamin B5 - 0.246
Contains more Vitamin C +1038.7%
Contains more Vitamin A +1017.8%
Contains more Vitamin E +737%
Contains more Vitamin B1 +157.1%
Contains more Vitamin B2 +128.1%
Contains more Vitamin B3 +131.9%
Contains more Vitamin B6 +123%
Contains more Vitamin K +1391.8%
Equal in Vitamin B5 - 0.246

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 the food
Protein
18%
Marrow-stem Kale
4%
Celery
Carbohydrates
5%
Marrow-stem Kale
3%
Celery
Fats
3%
Marrow-stem Kale
1%
Celery

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Marrow-stem Kale Celery Opinion
Calories 32 16 Marrow-stem Kale
Protein 3.02 0.69 Marrow-stem Kale
Fats 0.61 0.17 Marrow-stem Kale
Vitamin C 35.3 3.1 Marrow-stem Kale
Carbs 5.42 2.97 Marrow-stem Kale
Cholesterol 0 0
Vitamin D 0 0
Iron 0.47 0.2 Marrow-stem Kale
Calcium 232 40 Marrow-stem Kale
Potassium 213 260 Celery
Magnesium 27 11 Marrow-stem Kale
Sugars 0.46 1.34 Celery
Fiber 4 1.6 Marrow-stem Kale
Copper 0.046 0.035 Marrow-stem Kale
Zinc 0.21 0.13 Marrow-stem Kale
Starch 0 Celery
Phosphorus 25 24 Marrow-stem Kale
Sodium 17 80 Marrow-stem Kale
Vitamin A 5019 449 Marrow-stem Kale
Vitamin E 2.26 0.27 Marrow-stem Kale
Vitamin D 0 0
Vitamin B1 0.054 0.021 Marrow-stem Kale
Vitamin B2 0.13 0.057 Marrow-stem Kale
Vitamin B3 0.742 0.32 Marrow-stem Kale
Vitamin B5 0.267 0.246 Marrow-stem Kale
Vitamin B6 0.165 0.074 Marrow-stem Kale
Vitamin B12 0 0
Vitamin K 437.1 29.3 Marrow-stem Kale
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.055 0.042 Celery
Monounsaturated Fat 0.03 0.032 Celery
Polyunsaturated fat 0.201 0.079 Marrow-stem Kale
Tryptophan 0.031 0.009 Marrow-stem Kale
Threonine 0.086 0.02 Marrow-stem Kale
Isoleucine 0.1 0.021 Marrow-stem Kale
Leucine 0.151 0.032 Marrow-stem Kale
Lysine 0.117 0.027 Marrow-stem Kale
Methionine 0.033 0.005 Marrow-stem Kale
Phenylalanine 0.087 0.02 Marrow-stem Kale
Valine 0.12 0.027 Marrow-stem Kale
Histidine 0.047 0.012 Marrow-stem Kale
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.