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  6. Celery vs. Garden asparagus

Celery vs. Garden asparagus — In-Depth Nutrition Comparison

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The main differences between Celery and Garden asparagus

  • Celery contains less Iron, Copper, Vitamin K, Vitamin B1, Vitamin B2, and Vitamin E than Garden asparagus.
  • Daily need coverage for Iron from Garden asparagus is 24% higher.

Food types used in this article are Celery, raw and Asparagus, raw.

Infographic

Celery vs Garden asparagus 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
2
:
8
Garden asparagus
Garden asparagus
Contains more Calcium +66.7%
Contains more Potassium +28.7%
Contains more Iron +970%
Contains more Magnesium +27.3%
Contains more Phosphorus +116.7%
Contains less Sodium -97.5%
Contains more Zinc +315.4%
Contains more Copper +440%
Contains more Manganese +53.4%
Contains more Selenium +475%
Celery
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 8% 8% 11% 23% 11% 4% 12% 14% 3%
Garden asparagus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
Contains more Calcium +66.7%
Contains more Potassium +28.7%
Contains more Iron +970%
Contains more Magnesium +27.3%
Contains more Phosphorus +116.7%
Contains less Sodium -97.5%
Contains more Zinc +315.4%
Contains more Copper +440%
Contains more Manganese +53.4%
Contains more Selenium +475%

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
0
:
10
Garden asparagus
Garden asparagus
Contains more Vitamin A +68.4%
Contains more Vitamin E +318.5%
Contains more Vitamin C +80.6%
Contains more Vitamin B1 +581%
Contains more Vitamin B2 +147.4%
Contains more Vitamin B3 +205.6%
Contains more Vitamin B5 +11.4%
Contains more Vitamin B6 +23%
Contains more Folate +44.4%
Contains more Vitamin K +42%
Celery
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 6% 0% 11% 6% 14% 6% 15% 18% 27% 0% 74%
Garden asparagus
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 23% 0% 19% 36% 33% 19% 17% 21% 39% 0% 105%
Contains more Vitamin A +68.4%
Contains more Vitamin E +318.5%
Contains more Vitamin C +80.6%
Contains more Vitamin B1 +581%
Contains more Vitamin B2 +147.4%
Contains more Vitamin B3 +205.6%
Contains more Vitamin B5 +11.4%
Contains more Vitamin B6 +23%
Contains more Folate +44.4%
Contains more Vitamin K +42%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Celery
Celery
3
:
2
Garden asparagus
Garden asparagus
Contains more Fats +41.7%
Contains more Other +27.6%
Contains more Protein +218.8%
Contains more Carbs +30.6%
Equal in Water - 93.22
Celery
3% 95%
Protein: 0.69 g
Fats: 0.17 g
Carbs: 2.97 g
Water: 95.43 g
Other: 0.74 g
Garden asparagus
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Contains more Fats +41.7%
Contains more Other +27.6%
Contains more Protein +218.8%
Contains more Carbs +30.6%
Equal in Water - 93.22

Fat Type Comparison

Fat type breakdown side-by-side comparison
Celery
Celery
2
:
1
Garden asparagus
Garden asparagus
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +58%
Equal in Saturated Fat - 0.04
Celery
27% 21% 52%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.079 g
Garden asparagus
44% 56%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 g
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +58%
Equal in Saturated Fat - 0.04

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Celery
Celery
1
:
3
Garden asparagus
Garden asparagus
Contains more Galactose +∞%
Contains more Sucrose +187.5%
Contains more Glucose +62.5%
Contains more Fructose +170.3%
Celery
6% 30% 28% 36%
Starch: 0 g
Sucrose: 0.08 g
Glucose: 0.4 g
Fructose: 0.37 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.48 g
Garden asparagus
12% 35% 53%
Starch: 0 g
Sucrose: 0.23 g
Glucose: 0.65 g
Fructose: 1 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Galactose +∞%
Contains more Sucrose +187.5%
Contains more Glucose +62.5%
Contains more Fructose +170.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Celery Garden asparagus Opinion
Net carbs 1.37g 1.78g Garden asparagus
Protein 0.69g 2.2g Garden asparagus
Fats 0.17g 0.12g Celery
Carbs 2.97g 3.88g Garden asparagus
Calories 16kcal 20kcal Garden asparagus
Fructose 0.37g 1g Garden asparagus
Sugar 1.34g 1.88g Celery
Fiber 1.6g 2.1g Garden asparagus
Calcium 40mg 24mg Celery
Iron 0.2mg 2.14mg Garden asparagus
Magnesium 11mg 14mg Garden asparagus
Phosphorus 24mg 52mg Garden asparagus
Potassium 260mg 202mg Celery
Sodium 80mg 2mg Garden asparagus
Zinc 0.13mg 0.54mg Garden asparagus
Copper 0.035mg 0.189mg Garden asparagus
Manganese 0.103mg 0.158mg Garden asparagus
Selenium 0.4µg 2.3µg Garden asparagus
Vitamin A 449IU 756IU Garden asparagus
Vitamin A RAE 22µg 38µg Garden asparagus
Vitamin E 0.27mg 1.13mg Garden asparagus
Vitamin C 3.1mg 5.6mg Garden asparagus
Vitamin B1 0.021mg 0.143mg Garden asparagus
Vitamin B2 0.057mg 0.141mg Garden asparagus
Vitamin B3 0.32mg 0.978mg Garden asparagus
Vitamin B5 0.246mg 0.274mg Garden asparagus
Vitamin B6 0.074mg 0.091mg Garden asparagus
Folate 36µg 52µg Garden asparagus
Vitamin K 29.3µg 41.6µg Garden asparagus
Tryptophan 0.009mg 0.027mg Garden asparagus
Threonine 0.02mg 0.084mg Garden asparagus
Isoleucine 0.021mg 0.075mg Garden asparagus
Leucine 0.032mg 0.128mg Garden asparagus
Lysine 0.027mg 0.104mg Garden asparagus
Methionine 0.005mg 0.031mg Garden asparagus
Phenylalanine 0.02mg 0.075mg Garden asparagus
Valine 0.027mg 0.115mg Garden asparagus
Histidine 0.012mg 0.049mg Garden asparagus
Saturated Fat 0.042g 0.04g Garden asparagus
Monounsaturated Fat 0.032g 0g Celery
Polyunsaturated fat 0.079g 0.05g Celery

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Celery Garden asparagus
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
17%
Celery
29%
Garden asparagus
Minerals Daily Need Coverage Score
10%
Celery
25%
Garden asparagus

Comparison summary

Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 78mg)
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 0.002g)
Which food is richer in minerals?
Garden asparagus
Garden asparagus is relatively richer in minerals
Which food is richer in vitamins?
Garden asparagus
Garden asparagus is relatively richer in vitamins
Which food is lower in Sugar?
Celery
Celery is lower in Sugar (difference - 0.54g)
Which food is cheaper?
Celery
Celery is cheaper (difference - $3.4)
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. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.