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Celery vs. Mustard Greens — In-Depth Nutrition Comparison

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The main differences between Celery and Mustard Greens

  • Celery has more Folate, however, Mustard Greens has more Vitamin K, Vitamin A RAE, Vitamin C, Copper, Vitamin E , Iron, and Calcium.
  • Daily need coverage for Vitamin K from Mustard Greens is 470% higher.
  • Mustard Greens has 4 times less Folate than Celery. Celery has 36µg of Folate, while Mustard Greens has 9µg.

Food types used in this article are Celery, raw and Mustard greens, cooked, boiled, drained, without salt.

Infographic

Celery vs Mustard Greens 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
2
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% 35% 14% 33% 49% 6% 18% 1.2% 0% 3.3%
Contains more PotassiumPotassium +60.5%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +18.2%
Contains more CalciumCalcium +195%
Contains more IronIron +335%
Contains more CopperCopper +317.1%
Contains more ZincZinc +69.2%
Contains more PhosphorusPhosphorus +75%
Contains less SodiumSodium -88.8%
Contains more SeleniumSelenium +50%

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
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 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 84% 742% 36% 0% 10% 15% 8.1% 7.2% 23% 0% 1482% 6.8% 0.22%
Contains more Vitamin B5Vitamin B5 +105%
Contains more FolateFolate +300%
Contains more CholineCholine +1425%
Contains more Vitamin CVitamin C +716.1%
Contains more Vitamin AVitamin A +2655%
Contains more Vitamin E Vitamin E +559.3%
Contains more Vitamin B1Vitamin B1 +95.2%
Contains more Vitamin B2Vitamin B2 +10.5%
Contains more Vitamin B3Vitamin B3 +35.3%
Contains more Vitamin B6Vitamin B6 +32.4%
Contains more Vitamin KVitamin K +1922.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Celery
2
3% 95%
Protein: 0.69 g
Fats: 0.17 g
Carbs: 2.97 g
Water: 95.43 g
Other: 0.74 g
3% 5% 92%
Protein: 2.56 g
Fats: 0.47 g
Carbs: 4.51 g
Water: 91.78 g
Other: 0.68 g
Contains more ProteinProtein +271%
Contains more FatsFats +176.5%
Contains more CarbsCarbs +51.9%
~equal in Water ~91.78g
~equal in Other ~0.68g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
7% 65% 27%
Saturated Fat: Sat. Fat 0.012 g
Monounsaturated Fat: Mono. Fat 0.11 g
Polyunsaturated fat: Poly. Fat 0.046 g
Contains more Poly. FatPolyunsaturated fat +71.7%
Contains less Sat. FatSaturated Fat -71.4%
Contains more Mono. FatMonounsaturated Fat +243.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Celery Mustard Greens
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 Mustard Greens Opinion
Calories 16kcal 26kcal Mustard Greens
Protein 0.69g 2.56g Mustard Greens
Fats 0.17g 0.47g Mustard Greens
Vitamin C 3.1mg 25.3mg Mustard Greens
Net carbs 1.37g 2.51g Mustard Greens
Carbs 2.97g 4.51g Mustard Greens
Magnesium 11mg 13mg Mustard Greens
Calcium 40mg 118mg Mustard Greens
Potassium 260mg 162mg Celery
Iron 0.2mg 0.87mg Mustard Greens
Sugar 1.34g 1.41g Celery
Fiber 1.6g 2g Mustard Greens
Copper 0.035mg 0.146mg Mustard Greens
Zinc 0.13mg 0.22mg Mustard Greens
Phosphorus 24mg 42mg Mustard Greens
Sodium 80mg 9mg Mustard Greens
Vitamin A 449IU 12370IU Mustard Greens
Vitamin A RAE 22µg 618µg Mustard Greens
Vitamin E 0.27mg 1.78mg Mustard Greens
Manganese 0.103mg Celery
Selenium 0.4µg 0.6µg Mustard Greens
Vitamin B1 0.021mg 0.041mg Mustard Greens
Vitamin B2 0.057mg 0.063mg Mustard Greens
Vitamin B3 0.32mg 0.433mg Mustard Greens
Vitamin B5 0.246mg 0.12mg Celery
Vitamin B6 0.074mg 0.098mg Mustard Greens
Vitamin K 29.3µg 592.7µg Mustard Greens
Folate 36µg 9µg Celery
Choline 6.1mg 0.4mg Celery
Saturated Fat 0.042g 0.012g Mustard Greens
Monounsaturated Fat 0.032g 0.11g Mustard Greens
Polyunsaturated fat 0.079g 0.046g Celery
Tryptophan 0.009mg Celery
Threonine 0.02mg Celery
Isoleucine 0.021mg Celery
Leucine 0.032mg Celery
Lysine 0.027mg Celery
Methionine 0.005mg Celery
Phenylalanine 0.02mg Celery
Valine 0.027mg Celery
Histidine 0.012mg Celery
Fructose 0.37g Celery

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Celery Mustard Greens
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
16%
Celery
186%
Mustard Greens
Minerals Daily Need Coverage Score
10%
Celery
17%
Mustard Greens

Comparison summary

Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 71mg)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.03g)
Which food is richer in minerals?
Mustard Greens
Mustard Greens is relatively richer in minerals
Which food is richer in vitamins?
Mustard Greens
Mustard Greens is relatively richer in vitamins
Which food is lower in Sugar?
Celery
Celery is lower in Sugar (difference - 0.07g)
Which food is cheaper?
Celery
Celery is cheaper (difference - $0.8)
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. Mustard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169257/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.