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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
0
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%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 48% 55% 34% 23% 33% 4% 13% 26%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 8% 8% 11% 23% 11% 4% 12%
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%

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
:
2
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
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%
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

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
Starch g 0g Celery
Fructose g 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
Vitamin A 2373IU 449IU Arugula
Vitamin E 0.43mg 0.27mg Arugula
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
Vitamin K 108.6µg 29.3µg Arugula
Tryptophan mg 0.009mg Celery
Threonine mg 0.02mg Celery
Isoleucine mg 0.021mg Celery
Leucine mg 0.032mg Celery
Lysine mg 0.027mg Celery
Methionine mg 0.005mg Celery
Phenylalanine mg 0.02mg Celery
Valine mg 0.027mg Celery
Histidine mg 0.012mg Celery
Cholesterol 0mg 0mg
Trans Fat 0g 0g
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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
52
Arugula
17
Celery
Mineral Summary Score
29
Arugula
11
Celery

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 food.
Protein
15%
Arugula
4%
Celery
Carbohydrates
4%
Arugula
3%
Celery
Fats
3%
Arugula
1%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.