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  6. Arugula vs. Celery

Arugula vs. Celery — In-Depth Nutrition Comparison

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Important differences between Arugula and Celery

  • 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.
  • Arugula has 7 times more Iron than Celery. Arugula has 1.46mg of Iron, while Celery has 0.2mg.

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

Infographic

Arugula 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Arugula
Arugula
9
:
1
Celery
Celery
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%
Contains more Selenium +33.3%
Arugula
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 48% 55% 34% 23% 33% 4% 13% 26% 42% 2%
Celery
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 8% 8% 11% 23% 11% 4% 12% 14% 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%
Contains more Selenium +33.3%

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.
Arugula
Arugula
8
:
2
Celery
Celery
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 - 0.32
Equal in Vitamin B6 - 0.074
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%
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%
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 - 0.32
Equal in Vitamin B6 - 0.074

Macronutrient Comparison

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

Fat Type Comparison

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

Comparison summary table

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arugula Celery
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
52%
Arugula
17%
Celery
Minerals Daily Need Coverage Score
28%
Arugula
10%
Celery

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. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.