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  6. Celery vs. Marrow-stem Kale

Celery vs. Marrow-stem Kale — In-Depth Nutrition Comparison

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The main differences between celery and marrow-stem Kale

  • Celery contains less vitamin K, vitamin A, vitamin C, manganese, folate, calcium, vitamin E, fiber, vitamin B6, and vitamin B2 than marrow-stem Kale.
  • Daily need coverage for vitamin K for marrow-stem Kale is 340% higher.

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

Infographic

Celery vs Marrow-stem Kale 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 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
Contains more PotassiumPotassium +22.1%
Contains more MagnesiumMagnesium +145.5%
Contains more CalciumCalcium +480%
Contains more IronIron +135%
Contains more CopperCopper +31.4%
Contains more ZincZinc +61.5%
Contains less SodiumSodium -78.8%
Contains more ManganeseManganese +538.8%
Contains more SeleniumSelenium +225%
~equal in Phosphorus ~25mg

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
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 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Contains more Vitamin CVitamin C +1038.7%
Contains more Vitamin AVitamin A +1040.9%
Contains more Vitamin EVitamin E +737%
Contains more Vitamin B1Vitamin B1 +157.1%
Contains more Vitamin B2Vitamin B2 +128.1%
Contains more Vitamin B3Vitamin B3 +131.9%
Contains more Vitamin B6Vitamin B6 +123%
Contains more Vitamin KVitamin K +1391.8%
Contains more FolateFolate +258.3%
Contains more CholineCholine +280.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.267mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Celery Marrow-stem Kale DV% diff.
Vitamin K 29.3µg 437.1µg 340%
Vitamin C 3.1mg 35.3mg 36%
Vitamin A 22µg 251µg 25%
Manganese 0.103mg 0.658mg 24%
Folate 36µg 129µg 23%
Calcium 40mg 232mg 19%
Vitamin E 0.27mg 2.26mg 13%
Fiber 1.6g 4g 10%
Vitamin B6 0.074mg 0.165mg 7%
Vitamin B2 0.057mg 0.13mg 6%
Protein 0.69g 3.02g 5%
Magnesium 11mg 27mg 4%
Sodium 80mg 17mg 3%
Vitamin B1 0.021mg 0.054mg 3%
Vitamin B3 0.32mg 0.742mg 3%
Choline 6.1mg 23.2mg 3%
Iron 0.2mg 0.47mg 3%
Selenium 0.4µg 1.3µg 2%
Polyunsaturated fat 0.079g 0.201g 1%
Calories 16kcal 32kcal 1%
Fats 0.17g 0.61g 1%
Copper 0.035mg 0.046mg 1%
Zinc 0.13mg 0.21mg 1%
Potassium 260mg 213mg 1%
Carbs 2.97g 5.42g 1%
Net carbs 1.37g 1.42g N/A
Sugar 1.34g 0.46g N/A
Phosphorus 24mg 25mg 0%
Vitamin B5 0.246mg 0.267mg 0%
Saturated fat 0.042g 0.055g 0%
Monounsaturated fat 0.032g 0.03g 0%
Tryptophan 0.009mg 0.031mg 0%
Threonine 0.02mg 0.086mg 0%
Isoleucine 0.021mg 0.1mg 0%
Leucine 0.032mg 0.151mg 0%
Lysine 0.027mg 0.117mg 0%
Methionine 0.005mg 0.033mg 0%
Phenylalanine 0.02mg 0.087mg 0%
Valine 0.027mg 0.12mg 0%
Histidine 0.012mg 0.047mg 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% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Contains more ProteinProtein +337.7%
Contains more FatsFats +258.8%
Contains more CarbsCarbs +82.5%
Contains more OtherOther +79.7%
~equal in Water ~89.62g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Celery
Celery
2
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% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
Contains less Sat. FatSaturated fat -23.6%
Contains more Poly. FatPolyunsaturated fat +154.4%
~equal in Monounsaturated fat ~0.03g

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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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.