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  6. Celery vs. Escarole

Celery vs. Escarole — In-Depth Nutrition Comparison

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What are the differences between Celery and Escarole?

  • Escarole is richer than Celery in Vitamin K, Manganese, Vitamin B5, Folate, Vitamin A, Iron, Copper, and Zinc.
  • Escarole's daily need coverage for Vitamin K is 152% more.

We used Celery, raw and Escarole, cooked, boiled, drained, no salt added types in this article.

Infographic

Celery vs Escarole 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
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 9.3% 14% 22% 27% 29% 19% 9.4% 2.5% 50% 1.1%
Contains more SeleniumSelenium +100%
Contains more MagnesiumMagnesium +18.2%
Contains more CalciumCalcium +15%
Contains more IronIron +260%
Contains more CopperCopper +148.6%
Contains more ZincZinc +430.8%
Contains less SodiumSodium -76.3%
Contains more ManganeseManganese +273.8%
~equal in Potassium ~245mg
~equal in Phosphorus ~22mg

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
Celery
1
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 11% 113% 8% 0% 15% 14% 5.9% 50% 3.7% 0% 530% 59% 8.4%
Contains more Vitamin B6Vitamin B6 +362.5%
Contains more Vitamin AVitamin A +320.5%
Contains more Vitamin EVitamin E +48.1%
Contains more Vitamin B1Vitamin B1 +181%
Contains more Vitamin B5Vitamin B5 +235.8%
Contains more Vitamin KVitamin K +623.2%
Contains more FolateFolate +116.7%
Contains more CholineCholine +152.5%
~equal in Vitamin C ~3.3mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.062mg
~equal in Vitamin B3 ~0.312mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Celery
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% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 g
Contains more ProteinProtein +66.7%
Contains more OtherOther +77%
~equal in Fats ~0.18g
~equal in Carbs ~3.07g
~equal in Water ~94.29g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Celery
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
33% 3% 64%
Saturated Fat: Sat. Fat 0.042 g
Monounsaturated Fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.081 g
Contains more Mono. FatMonounsaturated Fat +700%
~equal in Saturated Fat ~0.042g
~equal in Polyunsaturated fat ~0.081g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Celery Escarole Opinion
Calories 16kcal 19kcal Escarole
Protein 0.69g 1.15g Escarole
Fats 0.17g 0.18g Escarole
Vitamin C 3.1mg 3.3mg Escarole
Net carbs 1.37g 0.27g Celery
Carbs 2.97g 3.07g Escarole
Magnesium 11mg 13mg Escarole
Calcium 40mg 46mg Escarole
Potassium 260mg 245mg Celery
Iron 0.2mg 0.72mg Escarole
Sugar 1.34g 0.23g Escarole
Fiber 1.6g 2.8g Escarole
Copper 0.035mg 0.087mg Escarole
Zinc 0.13mg 0.69mg Escarole
Phosphorus 24mg 22mg Celery
Sodium 80mg 19mg Escarole
Vitamin A 449IU 1888IU Escarole
Vitamin A 22µg 94µg Escarole
Vitamin E 0.27mg 0.4mg Escarole
Manganese 0.103mg 0.385mg Escarole
Selenium 0.4µg 0.2µg Celery
Vitamin B1 0.021mg 0.059mg Escarole
Vitamin B2 0.057mg 0.062mg Escarole
Vitamin B3 0.32mg 0.312mg Celery
Vitamin B5 0.246mg 0.826mg Escarole
Vitamin B6 0.074mg 0.016mg Celery
Vitamin K 29.3µg 211.9µg Escarole
Folate 36µg 78µg Escarole
Choline 6.1mg 15.4mg Escarole
Saturated Fat 0.042g 0.042g
Monounsaturated Fat 0.032g 0.004g Celery
Polyunsaturated fat 0.079g 0.081g Escarole
Tryptophan 0.009mg 0.005mg Celery
Threonine 0.02mg 0.046mg Escarole
Isoleucine 0.021mg 0.066mg Escarole
Leucine 0.032mg 0.09mg Escarole
Lysine 0.027mg 0.058mg Escarole
Methionine 0.005mg 0.013mg Escarole
Phenylalanine 0.02mg 0.049mg Escarole
Valine 0.027mg 0.058mg Escarole
Histidine 0.012mg 0.021mg Escarole
Fructose 0.37g Celery

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Celery Escarole
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
16%
Celery
63%
Escarole
Minerals Daily Need Coverage Score
10%
Celery
18%
Escarole

Comparison summary

Which food is lower in Sugar?
Escarole
Escarole is lower in Sugar (difference - 1.11g)
Which food contains less Sodium?
Escarole
Escarole contains less Sodium (difference - 61mg)
Which food is lower in glycemic index?
Escarole
Escarole is lower in glycemic index (difference - 32)
Which food is cheaper?
Escarole
Escarole is cheaper (difference - $0.6)
Which food is richer in vitamins?
Escarole
Escarole is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Saturated Fat?
?
The foods are relatively equal in Saturated Fat (0.042 g)
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.

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. Escarole - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168413/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.