Celery vs. Kale — In-Depth Nutrition Comparison
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What are the differences between celery and kale?
- Celery is higher in folate, yet kale is higher in vitamin K, vitamin A, vitamin C, manganese, copper, and iron.
- Kale's daily need coverage for vitamin K is 656% more.
- Celery has 3 times more folate than kale. While celery has 36µg of folate, kale has only 13µg.
We used Celery, raw and Kale, cooked, boiled, drained, without salt types in this article.
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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.
| Contains more PotassiumPotassium | +14% |
| Contains more MagnesiumMagnesium | +63.6% |
| Contains more CalciumCalcium | +80% |
| Contains more IronIron | +350% |
| Contains more CopperCopper | +345.7% |
| Contains more ZincZinc | +84.6% |
| Contains more PhosphorusPhosphorus | +16.7% |
| Contains less SodiumSodium | -71.3% |
| Contains more ManganeseManganese | +303.9% |
| Contains more SeleniumSelenium | +125% |
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.
| Contains more Vitamin B5Vitamin B5 | +402% |
| Contains more FolateFolate | +176.9% |
| Contains more CholineCholine | +1425% |
| Contains more Vitamin CVitamin C | +1222.6% |
| Contains more Vitamin AVitamin A | +2995.5% |
| Contains more Vitamin EVitamin E | +214.8% |
| Contains more Vitamin B1Vitamin B1 | +152.4% |
| Contains more Vitamin B2Vitamin B2 | +22.8% |
| Contains more Vitamin B3Vitamin B3 | +56.3% |
| Contains more Vitamin B6Vitamin B6 | +86.5% |
| Contains more Vitamin KVitamin K | +2688.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 29.3µg | 817µg | 656% |
| Vitamin A | 22µg | 681µg | 73% |
| Vitamin C | 3.1mg | 41mg | 42% |
| Manganese | 0.103mg | 0.416mg | 14% |
| Copper | 0.035mg | 0.156mg | 13% |
| Iron | 0.2mg | 0.9mg | 9% |
| Folate | 36µg | 13µg | 6% |
| Vitamin B6 | 0.074mg | 0.138mg | 5% |
| Vitamin E | 0.27mg | 0.85mg | 4% |
| Vitamin B5 | 0.246mg | 0.049mg | 4% |
| Vitamin B1 | 0.021mg | 0.053mg | 3% |
| Calcium | 40mg | 72mg | 3% |
| Fiber | 1.6g | 2g | 2% |
| Protein | 0.69g | 1.9g | 2% |
| Sodium | 80mg | 23mg | 2% |
| Magnesium | 11mg | 18mg | 2% |
| Vitamin B3 | 0.32mg | 0.5mg | 1% |
| Choline | 6.1mg | 0.4mg | 1% |
| Polyunsaturated fat | 0.079g | 0.193g | 1% |
| Vitamin B2 | 0.057mg | 0.07mg | 1% |
| Calories | 16kcal | 28kcal | 1% |
| Selenium | 0.4µg | 0.9µg | 1% |
| Phosphorus | 24mg | 28mg | 1% |
| Zinc | 0.13mg | 0.24mg | 1% |
| Potassium | 260mg | 228mg | 1% |
| Carbs | 2.97g | 5.63g | 1% |
| Fats | 0.17g | 0.4g | 0% |
| Net carbs | 1.37g | 3.63g | N/A |
| Sugar | 1.34g | 1.25g | N/A |
| Saturated fat | 0.042g | 0.052g | 0% |
| Monounsaturated fat | 0.032g | 0.03g | 0% |
| Tryptophan | 0.009mg | 0.023mg | 0% |
| Threonine | 0.02mg | 0.085mg | 0% |
| Isoleucine | 0.021mg | 0.114mg | 0% |
| Leucine | 0.032mg | 0.133mg | 0% |
| Lysine | 0.027mg | 0.114mg | 0% |
| Methionine | 0.005mg | 0.018mg | 0% |
| Phenylalanine | 0.02mg | 0.097mg | 0% |
| Valine | 0.027mg | 0.104mg | 0% |
| Histidine | 0.012mg | 0.04mg | 0% |
| Fructose | 0.37g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +175.4% |
| Contains more FatsFats | +135.3% |
| Contains more CarbsCarbs | +89.6% |
| Contains more OtherOther | +17.6% |
~equal in
Water
~91.2g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -19.2% |
| Contains more Poly. FatPolyunsaturated fat | +144.3% |
~equal in
Monounsaturated fat
~0.03g
