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Spinach vs Celery - In-Depth Nutrition Comparison

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Comparison summary

Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food is richer in vitamins?
Spinach
Spinach is relatively richer in vitamins
Which food contains less Sodium?
Spinach
Spinach contains less Sodium (difference - 1mg)
Which food contains less Sugars?
Spinach
Spinach contains less Sugars (difference - 0.92g)
Which food is cheaper?
Spinach
Spinach is cheaper (difference - $0.4)
Which food is lower in Saturated Fat?
Celery
Celery is lower in Saturated Fat (difference - 0.021g)
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.
Spinach 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
Spinach 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
220
Spinach
16
Celery
Mineral Summary Score
30
Spinach
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
:
0
Celery
Contains more Iron +1255%
Contains more Calcium +147.5%
Contains more Potassium +114.6%
Contains more Magnesium +618.2%
Contains more Copper +271.4%
Contains more Zinc +307.7%
Contains more Phosphorus +104.2%
Equal in Sodium - 80
Contains more Iron +1255%
Contains more Calcium +147.5%
Contains more Potassium +114.6%
Contains more Magnesium +618.2%
Contains more Copper +271.4%
Contains more Zinc +307.7%
Contains more Phosphorus +104.2%
Equal in Sodium - 80

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
:
1
Celery
Contains more Vitamin C +806.5%
Contains more Vitamin A +1988.4%
Contains more Vitamin E +651.9%
Contains more Vitamin B1 +271.4%
Contains more Vitamin B2 +231.6%
Contains more Vitamin B3 +126.3%
Contains more Vitamin B6 +163.5%
Contains more Vitamin K +1548.1%
Contains more Vitamin B5 +278.5%
Contains more Vitamin C +806.5%
Contains more Vitamin A +1988.4%
Contains more Vitamin E +651.9%
Contains more Vitamin B1 +271.4%
Contains more Vitamin B2 +231.6%
Contains more Vitamin B3 +126.3%
Contains more Vitamin B6 +163.5%
Contains more Vitamin K +1548.1%
Contains more Vitamin B5 +278.5%

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
17%
Spinach
4%
Celery
Carbohydrates
4%
Spinach
3%
Celery
Fats
2%
Spinach
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 Spinach Celery Opinion
Calories 23 16 Spinach
Protein 2.86 0.69 Spinach
Fats 0.39 0.17 Spinach
Vitamin C 28.1 3.1 Spinach
Carbs 3.63 2.97 Spinach
Cholesterol 0 0
Vitamin D 0 0
Iron 2.71 0.2 Spinach
Calcium 99 40 Spinach
Potassium 558 260 Spinach
Magnesium 79 11 Spinach
Sugars 0.42 1.34 Celery
Fiber 2.2 1.6 Spinach
Copper 0.13 0.035 Spinach
Zinc 0.53 0.13 Spinach
Starch 0 Celery
Phosphorus 49 24 Spinach
Sodium 79 80 Spinach
Vitamin A 9377 449 Spinach
Vitamin E 2.03 0.27 Spinach
Vitamin D 0 0
Vitamin B1 0.078 0.021 Spinach
Vitamin B2 0.189 0.057 Spinach
Vitamin B3 0.724 0.32 Spinach
Vitamin B5 0.065 0.246 Celery
Vitamin B6 0.195 0.074 Spinach
Vitamin B12 0 0
Vitamin K 482.9 29.3 Spinach
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.063 0.042 Celery
Monounsaturated Fat 0.01 0.032 Celery
Polyunsaturated fat 0.165 0.079 Spinach
Tryptophan 0.039 0.009 Spinach
Threonine 0.122 0.02 Spinach
Isoleucine 0.147 0.021 Spinach
Leucine 0.223 0.032 Spinach
Lysine 0.174 0.027 Spinach
Methionine 0.053 0.005 Spinach
Phenylalanine 0.129 0.02 Spinach
Valine 0.161 0.027 Spinach
Histidine 0.064 0.012 Spinach
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.