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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, vitamin A, manganese, vitamin B5, folate, iron, copper, and zinc.
  • Escarole's daily need coverage for vitamin K is 152% more.
  • The glycemic index of escarole is lower.

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

Infographic

Celery vs Escarole 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.
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% 7.3% 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% 31% 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 +327.3%
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

All nutrients comparison - raw data values

Nutrient Celery Escarole DV% diff.
Vitamin K 29.3µg 211.9µg 152%
Vitamin B5 0.246mg 0.826mg 12%
Manganese 0.103mg 0.385mg 12%
Folate 36µg 78µg 11%
Vitamin A 22µg 94µg 8%
Iron 0.2mg 0.72mg 7%
Copper 0.035mg 0.087mg 6%
Fiber 1.6g 2.8g 5%
Zinc 0.13mg 0.69mg 5%
Vitamin B6 0.074mg 0.016mg 4%
Vitamin B1 0.021mg 0.059mg 3%
Sodium 80mg 19mg 3%
Choline 6.1mg 15.4mg 2%
Calcium 40mg 46mg 1%
Protein 0.69g 1.15g 1%
Vitamin E 0.27mg 0.4mg 1%
Calories 16kcal 19kcal 0%
Fats 0.17g 0.18g 0%
Vitamin C 3.1mg 3.3mg 0%
Net carbs 1.37g 0.27g N/A
Carbs 2.97g 3.07g 0%
Magnesium 11mg 13mg 0%
Potassium 260mg 245mg 0%
Sugar 1.34g 0.23g N/A
Phosphorus 24mg 22mg 0%
Selenium 0.4µg 0.2µg 0%
Vitamin B2 0.057mg 0.062mg 0%
Vitamin B3 0.32mg 0.312mg 0%
Saturated fat 0.042g 0.042g 0%
Monounsaturated fat 0.032g 0.004g 0%
Polyunsaturated fat 0.079g 0.081g 0%
Tryptophan 0.009mg 0.005mg 0%
Threonine 0.02mg 0.046mg 0%
Isoleucine 0.021mg 0.066mg 0%
Leucine 0.032mg 0.09mg 0%
Lysine 0.027mg 0.058mg 0%
Methionine 0.005mg 0.013mg 0%
Phenylalanine 0.02mg 0.049mg 0%
Valine 0.027mg 0.058mg 0%
Histidine 0.012mg 0.021mg 0%
Fructose 0.37g 0%

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

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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.