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Celeriac vs. Kale — In-Depth Nutrition Comparison

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A recap on differences between Celeriac and Kale

  • Celeriac has more Phosphorus, and Vitamin B5, however, Kale is higher in Vitamin K, Vitamin A RAE, Vitamin C, Manganese, and Copper.
  • Kale covers your daily Vitamin K needs 647% more than Celeriac.
  • Kale contains 7 times less Vitamin B5 than Celeriac. Celeriac contains 0.352mg of Vitamin B5, while Kale contains 0.049mg.

Food varieties used in this article are Celeriac, raw and Kale, cooked, boiled, drained, without salt.

Infographic

Celeriac vs Kale infographic
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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.
:
6
Kale
Contains more Magnesium +11.1%
Contains more Phosphorus +310.7%
Contains more Potassium +31.6%
Contains more Zinc +37.5%
Contains more Calcium +67.4%
Contains more Iron +28.6%
Contains less Sodium -77%
Contains more Copper +122.9%
Contains more Manganese +163.3%
Contains more Selenium +28.6%
Equal in Magnesium - 18
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 27% 15% 50% 27% 14% 10% 24% 21% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 21% 3% 7% 53% 55% 5%
Contains more Magnesium +11.1%
Contains more Phosphorus +310.7%
Contains more Potassium +31.6%
Contains more Zinc +37.5%
Contains more Calcium +67.4%
Contains more Iron +28.6%
Contains less Sodium -77%
Contains more Copper +122.9%
Contains more Manganese +163.3%
Contains more Selenium +28.6%
Equal in Magnesium - 18

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.
:
7
Kale
Contains more Vitamin B3 +40%
Contains more Vitamin B5 +618.4%
Contains more Vitamin B6 +19.6%
Contains more Choline +2150%
Contains more Vitamin A +∞%
Contains more Vitamin E +136.1%
Contains more Vitamin C +412.5%
Contains more Vitamin B2 +16.7%
Contains more Folate +62.5%
Contains more Vitamin K +1892.7%
Equal in Vitamin B1 - 0.053
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 8% 0% 27% 13% 14% 14% 22% 39% 6% 0% 5% 103%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 818% 17% 0% 137% 14% 17% 10% 3% 32% 10% 0% 1% 2043%
Contains more Vitamin B3 +40%
Contains more Vitamin B5 +618.4%
Contains more Vitamin B6 +19.6%
Contains more Choline +2150%
Contains more Vitamin A +∞%
Contains more Vitamin E +136.1%
Contains more Vitamin C +412.5%
Contains more Vitamin B2 +16.7%
Contains more Folate +62.5%
Contains more Vitamin K +1892.7%
Equal in Vitamin B1 - 0.053

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
:
3
Kale
Contains more Carbs +63.4%
Contains more Other +14.9%
Contains more Protein +26.7%
Contains more Fats +33.3%
Equal in Water - 91.2
9% 88%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 9.2 g
Water: 88 g
Other: 1 g
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
Contains more Carbs +63.4%
Contains more Other +14.9%
Contains more Protein +26.7%
Contains more Fats +33.3%
Equal in Water - 91.2

Fat Type Comparison

Fat type breakdown side-by-side comparison
:
2
Kale
Contains more Monounsaturated Fat +93.3%
Contains less Saturated Fat -34.2%
Contains more Polyunsaturated fat +30.4%
28% 20% 52%
Saturated Fat: 0.079 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.148 g
19% 11% 70%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.193 g
Contains more Monounsaturated Fat +93.3%
Contains less Saturated Fat -34.2%
Contains more Polyunsaturated fat +30.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Celeriac Kale
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Celeriac Kale Opinion
Net carbs 7.4g 3.63g Celeriac
Protein 1.5g 1.9g Kale
Fats 0.3g 0.4g Kale
Carbs 9.2g 5.63g Celeriac
Calories 42kcal 28kcal Celeriac
Sugar 1.6g 1.25g Kale
Fiber 1.8g 2g Kale
Calcium 43mg 72mg Kale
Iron 0.7mg 0.9mg Kale
Magnesium 20mg 18mg Celeriac
Phosphorus 115mg 28mg Celeriac
Potassium 300mg 228mg Celeriac
Sodium 100mg 23mg Kale
Zinc 0.33mg 0.24mg Celeriac
Copper 0.07mg 0.156mg Kale
Manganese 0.158mg 0.416mg Kale
Selenium 0.7µg 0.9µg Kale
Vitamin A 0IU 13621IU Kale
Vitamin A RAE 0µg 681µg Kale
Vitamin E 0.36mg 0.85mg Kale
Vitamin C 8mg 41mg Kale
Vitamin B1 0.05mg 0.053mg Kale
Vitamin B2 0.06mg 0.07mg Kale
Vitamin B3 0.7mg 0.5mg Celeriac
Vitamin B5 0.352mg 0.049mg Celeriac
Vitamin B6 0.165mg 0.138mg Celeriac
Folate 8µg 13µg Kale
Choline 9mg 0.4mg Celeriac
Vitamin K 41µg 817µg Kale
Tryptophan 0.023mg Kale
Threonine 0.085mg Kale
Isoleucine 0.114mg Kale
Leucine 0.133mg Kale
Lysine 0.114mg Kale
Methionine 0.018mg Kale
Phenylalanine 0.097mg Kale
Valine 0.104mg Kale
Histidine 0.04mg Kale
Saturated Fat 0.079g 0.052g Kale
Monounsaturated Fat 0.058g 0.03g Celeriac
Polyunsaturated fat 0.148g 0.193g Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Celeriac Kale
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
19%
Celeriac
238%
Kale
Minerals Daily Need Coverage Score
20%
Celeriac
22%
Kale

Comparison summary

Which food is lower in Sugar?
Kale
Kale is lower in Sugar (difference - 0.35g)
Which food contains less Sodium?
Kale
Kale contains less Sodium (difference - 77mg)
Which food is lower in Saturated Fat?
Kale
Kale is lower in Saturated Fat (difference - 0.027g)
Which food is lower in glycemic index?
Kale
Kale is lower in glycemic index (difference - 35)
Which food is cheaper?
Kale
Kale is cheaper (difference - $0.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Celeriac - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170400/nutrients
  2. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/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.