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  6. Celery vs. Mustard Greens Raw

Celery vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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Summary of differences between celery and mustard Greens Raw

  • Celery has more folate, while mustard Greens Raw have more vitamin K, vitamin C, vitamin A, iron, copper, vitamin E, vitamin B6, calcium, and fiber.
  • Mustard Greens Raw cover your daily need for vitamin K, 190% more than celery.
  • Celery contains 3 times more folate than mustard Greens Raw. While celery contains 36µg of folate, mustard Greens Raw contain only 12µg.

These are the specific foods used in this comparison Celery, raw and Mustard greens, raw.

Infographic

Celery vs Mustard Greens Raw 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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +190.9%
Contains more CalciumCalcium +187.5%
Contains more PotassiumPotassium +47.7%
Contains more IronIron +720%
Contains more CopperCopper +371.4%
Contains more ZincZinc +92.3%
Contains more PhosphorusPhosphorus +141.7%
Contains less SodiumSodium -75%
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.
Celery
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% 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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more Vitamin B5Vitamin B5 +17.1%
Contains more FolateFolate +200%
Contains more CholineCholine +1120%
Contains more Vitamin CVitamin C +2158.1%
Contains more Vitamin AVitamin A +586.4%
Contains more Vitamin EVitamin E +644.4%
Contains more Vitamin B1Vitamin B1 +281%
Contains more Vitamin B2Vitamin B2 +93%
Contains more Vitamin B3Vitamin B3 +150%
Contains more Vitamin B6Vitamin B6 +143.2%
Contains more Vitamin KVitamin K +778.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Celery Mustard Greens Raw DV% diff.
Vitamin K 29.3µg 257.5µg 190%
Vitamin C 3.1mg 70mg 74%
Iron 0.2mg 1.64mg 18%
Vitamin A 22µg 151µg 14%
Copper 0.035mg 0.165mg 14%
Vitamin E 0.27mg 2.01mg 12%
Vitamin B6 0.074mg 0.18mg 8%
Calcium 40mg 115mg 8%
Fiber 1.6g 3.2g 6%
Folate 36µg 12µg 6%
Phosphorus 24mg 58mg 5%
Vitamin B1 0.021mg 0.08mg 5%
Magnesium 11mg 32mg 5%
Vitamin B2 0.057mg 0.11mg 4%
Potassium 260mg 384mg 4%
Manganese 0.103mg 4%
Protein 0.69g 2.86g 4%
Sodium 80mg 20mg 3%
Vitamin B3 0.32mg 0.8mg 3%
Vitamin B5 0.246mg 0.21mg 1%
Choline 6.1mg 0.5mg 1%
Calories 16kcal 27kcal 1%
Selenium 0.4µg 0.9µg 1%
Zinc 0.13mg 0.25mg 1%
Carbs 2.97g 4.67g 1%
Fats 0.17g 0.42g 0%
Net carbs 1.37g 1.47g N/A
Sugar 1.34g 1.32g N/A
Saturated fat 0.042g 0.01g 0%
Monounsaturated fat 0.032g 0.092g 0%
Polyunsaturated fat 0.079g 0.038g 0%
Tryptophan 0.009mg 0%
Threonine 0.02mg 0%
Isoleucine 0.021mg 0%
Leucine 0.032mg 0%
Lysine 0.027mg 0%
Methionine 0.005mg 0%
Phenylalanine 0.02mg 0%
Valine 0.027mg 0%
Histidine 0.012mg 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% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more ProteinProtein +314.5%
Contains more FatsFats +147.1%
Contains more CarbsCarbs +57.2%
Contains more OtherOther +82.4%
~equal in Water ~90.7g

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
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Poly. FatPolyunsaturated fat +107.9%
Contains less Sat. FatSaturated fat -76.2%
Contains more Mono. FatMonounsaturated fat +187.5%

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 Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.