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Celery vs Arugula - In-Depth Nutrition Comparison

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Important differences between Celery and Arugula

  • Celery has less Vitamin K, Iron, Folate, Vitamin C, Calcium, Vitamin A, Manganese, and Magnesium.
  • Arugula's daily need coverage for Vitamin K is 66% more.

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

Infographic

Celery vs Arugula 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Celery
Celery
0
:
8
Arugula
Arugula
Contains more Iron +630%
Contains more Calcium +300%
Contains more Potassium +41.9%
Contains more Magnesium +327.3%
Contains more Copper +117.1%
Contains more Zinc +261.5%
Contains more Phosphorus +116.7%
Contains less Sodium -66.3%
Celery
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 8% 12% 23% 8% 12% 4% 11% 11%
Arugula
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 55% 48% 33% 34% 26% 13% 23% 4%
Contains more Iron +630%
Contains more Calcium +300%
Contains more Potassium +41.9%
Contains more Magnesium +327.3%
Contains more Copper +117.1%
Contains more Zinc +261.5%
Contains more Phosphorus +116.7%
Contains less Sodium -66.3%

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
Celery
Celery
2
:
8
Arugula
Arugula
Contains more Vitamin C +383.9%
Contains more Vitamin A +428.5%
Contains more Vitamin E +59.3%
Contains more Vitamin B1 +109.5%
Contains more Vitamin B2 +50.9%
Contains more Vitamin B5 +77.6%
Contains more Vitamin K +270.6%
Contains more Folate +169.4%
Equal in Vitamin B3 - 0.305
Equal in Vitamin B6 - 0.073
Celery
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 11% 27% 6% 0% 6% 14% 6% 15% 18% 0% 74% 27%
Arugula
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 50% 143% 9% 0% 11% 20% 6% 27% 17% 0% 272% 73%
Contains more Vitamin C +383.9%
Contains more Vitamin A +428.5%
Contains more Vitamin E +59.3%
Contains more Vitamin B1 +109.5%
Contains more Vitamin B2 +50.9%
Contains more Vitamin B5 +77.6%
Contains more Vitamin K +270.6%
Contains more Folate +169.4%
Equal in Vitamin B3 - 0.305
Equal in Vitamin B6 - 0.073

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
17
Celery
52
Arugula
Mineral Summary Score
11
Celery
29
Arugula

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
4%
Celery
15%
Arugula
Carbohydrates
3%
Celery
4%
Arugula
Fats
1%
Celery
3%
Arugula

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.
Celery Arugula
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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Celery Arugula
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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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)

All nutrients comparison - raw data values

Nutrient Celery Arugula Opinion
Calories 16 25 Arugula
Protein 0.69 2.58 Arugula
Fats 0.17 0.66 Arugula
Vitamin C 3.1 15 Arugula
Carbs 2.97 3.65 Arugula
Cholesterol 0 0
Vitamin D 0 0
Iron 0.2 1.46 Arugula
Calcium 40 160 Arugula
Potassium 260 369 Arugula
Magnesium 11 47 Arugula
Sugar 1.34 2.05 Celery
Fiber 1.6 1.6
Copper 0.035 0.076 Arugula
Zinc 0.13 0.47 Arugula
Starch 0 Celery
Phosphorus 24 52 Arugula
Sodium 80 27 Arugula
Vitamin A 449 2373 Arugula
Vitamin E 0.27 0.43 Arugula
Vitamin D 0 0
Vitamin B1 0.021 0.044 Arugula
Vitamin B2 0.057 0.086 Arugula
Vitamin B3 0.32 0.305 Celery
Vitamin B5 0.246 0.437 Arugula
Vitamin B6 0.074 0.073 Celery
Vitamin B12 0 0
Vitamin K 29.3 108.6 Arugula
Folate 36 97 Arugula
Trans Fat 0 0
Saturated Fat 0.042 0.086 Celery
Monounsaturated Fat 0.032 0.049 Arugula
Polyunsaturated fat 0.079 0.319 Arugula
Tryptophan 0.009 Celery
Threonine 0.02 Celery
Isoleucine 0.021 Celery
Leucine 0.032 Celery
Lysine 0.027 Celery
Methionine 0.005 Celery
Phenylalanine 0.02 Celery
Valine 0.027 Celery
Histidine 0.012 Celery
Fructose 0.37 Celery

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. Celery - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169988/nutrients
  2. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.