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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 RAE, 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
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.
Celery
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 12% 23% 7.5% 12% 3.5% 10% 10% 13% 2.2%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 48% 33% 55% 25% 13% 22% 3.5% 42% 1.6%
Contains more SeleniumSelenium +33.3%
Contains more MagnesiumMagnesium +327.3%
Contains more CalciumCalcium +300%
Contains more PotassiumPotassium +41.9%
Contains more IronIron +630%
Contains more CopperCopper +117.1%
Contains more ZincZinc +261.5%
Contains more PhosphorusPhosphorus +116.7%
Contains less SodiumSodium -66.3%
Contains more ManganeseManganese +211.7%

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.
Celery
0
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 10% 27% 5.4% 0% 5.3% 13% 6% 15% 17% 0% 73% 27% 3.3%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 50% 142% 8.6% 0% 11% 20% 5.7% 26% 17% 0% 272% 73% 8.3%
Contains more Vitamin CVitamin C +383.9%
Contains more Vitamin AVitamin A +428.5%
Contains more Vitamin E Vitamin E +59.3%
Contains more Vitamin B1Vitamin B1 +109.5%
Contains more Vitamin B2Vitamin B2 +50.9%
Contains more Vitamin B5Vitamin B5 +77.6%
Contains more Vitamin KVitamin K +270.6%
Contains more FolateFolate +169.4%
Contains more CholineCholine +150.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.305mg
~equal in Vitamin B6 ~0.073mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Celery
1
27% 21% 52%
Saturated Fat: Sat. Fat 0.042 g
Monounsaturated Fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.079 g
19% 11% 70%
Saturated Fat: Sat. Fat 0.086 g
Monounsaturated Fat: Mono. Fat 0.049 g
Polyunsaturated fat: Poly. Fat 0.319 g
Contains less Sat. FatSaturated Fat -51.2%
Contains more Mono. FatMonounsaturated Fat +53.1%
Contains more Poly. FatPolyunsaturated fat +303.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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

All nutrients comparison - raw data values

Nutrient Celery Arugula Opinion
Calories 16kcal 25kcal Arugula
Protein 0.69g 2.58g Arugula
Fats 0.17g 0.66g Arugula
Vitamin C 3.1mg 15mg Arugula
Net carbs 1.37g 2.05g Arugula
Carbs 2.97g 3.65g Arugula
Magnesium 11mg 47mg Arugula
Calcium 40mg 160mg Arugula
Potassium 260mg 369mg Arugula
Iron 0.2mg 1.46mg Arugula
Sugar 1.34g 2.05g Celery
Fiber 1.6g 1.6g
Copper 0.035mg 0.076mg Arugula
Zinc 0.13mg 0.47mg Arugula
Phosphorus 24mg 52mg Arugula
Sodium 80mg 27mg Arugula
Vitamin A 449IU 2373IU Arugula
Vitamin A RAE 22µg 119µg Arugula
Vitamin E 0.27mg 0.43mg Arugula
Manganese 0.103mg 0.321mg Arugula
Selenium 0.4µg 0.3µg Celery
Vitamin B1 0.021mg 0.044mg Arugula
Vitamin B2 0.057mg 0.086mg Arugula
Vitamin B3 0.32mg 0.305mg Celery
Vitamin B5 0.246mg 0.437mg Arugula
Vitamin B6 0.074mg 0.073mg Celery
Vitamin K 29.3µg 108.6µg Arugula
Folate 36µg 97µg Arugula
Choline 6.1mg 15.3mg Arugula
Saturated Fat 0.042g 0.086g Celery
Monounsaturated Fat 0.032g 0.049g Arugula
Polyunsaturated fat 0.079g 0.319g 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
Fructose 0.37g Celery

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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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
16%
Celery
49%
Arugula
Minerals Daily Need Coverage Score
10%
Celery
28%
Arugula

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. 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.