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  6. Celery vs. Pomegranate

Celery vs. Pomegranate — In-Depth Nutrition Comparison

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How are celery and pomegranate different?

  • Celery is higher in vitamin K and vitamin A; however, pomegranate is richer in copper, fiber, and vitamin C.
  • Daily need coverage for copper for pomegranate is 14% higher.
  • Celery has less sugar.

Celery, raw and Pomegranates, raw are the varieties used in this article.

Infographic

Celery vs Pomegranate 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 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
Contains more CalciumCalcium +300%
Contains more IronIron +50%
Contains more CopperCopper +351.4%
Contains more ZincZinc +169.2%
Contains more PhosphorusPhosphorus +50%
Contains less SodiumSodium -96.3%
Contains more ManganeseManganese +15.5%
Contains more SeleniumSelenium +25%
~equal in Magnesium ~12mg
~equal in Potassium ~236mg

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
2
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 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +78.7%
Contains more Vitamin CVitamin C +229%
Contains more Vitamin EVitamin E +122.2%
Contains more Vitamin B1Vitamin B1 +219%
Contains more Vitamin B5Vitamin B5 +53.3%
Contains more CholineCholine +24.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.053mg
~equal in Vitamin B3 ~0.293mg
~equal in Vitamin B6 ~0.075mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~38µg

All nutrients comparison - raw data values

Nutrient Celery Pomegranate DV% diff.
Copper 0.035mg 0.158mg 14%
Vitamin K 29.3µg 16.4µg 11%
Fiber 1.6g 4g 10%
Vitamin C 3.1mg 10.2mg 8%
Carbs 2.97g 18.7g 5%
Vitamin B1 0.021mg 0.067mg 4%
Vitamin B5 0.246mg 0.377mg 3%
Sodium 80mg 3mg 3%
Calories 16kcal 83kcal 3%
Calcium 40mg 10mg 3%
Fats 0.17g 1.17g 2%
Vitamin E 0.27mg 0.6mg 2%
Zinc 0.13mg 0.35mg 2%
Phosphorus 24mg 36mg 2%
Protein 0.69g 1.67g 2%
Vitamin A 22µg 0µg 2%
Folate 36µg 38µg 1%
Iron 0.2mg 0.3mg 1%
Potassium 260mg 236mg 1%
Manganese 0.103mg 0.119mg 1%
Net carbs 1.37g 14.7g N/A
Magnesium 11mg 12mg 0%
Sugar 1.34g 13.67g N/A
Selenium 0.4µg 0.5µg 0%
Vitamin B2 0.057mg 0.053mg 0%
Vitamin B3 0.32mg 0.293mg 0%
Vitamin B6 0.074mg 0.075mg 0%
Choline 6.1mg 7.6mg 0%
Saturated fat 0.042g 0.12g 0%
Monounsaturated fat 0.032g 0.093g 0%
Polyunsaturated fat 0.079g 0.079g 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
2
3% 95%
Protein: 0.69 g
Fats: 0.17 g
Carbs: 2.97 g
Water: 95.43 g
Other: 0.74 g
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Contains more WaterWater +22.5%
Contains more OtherOther +39.6%
Contains more ProteinProtein +142%
Contains more FatsFats +588.2%
Contains more CarbsCarbs +529.6%

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
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 g
Contains less Sat. FatSaturated fat -65%
Contains more Mono. FatMonounsaturated fat +190.6%
~equal in Polyunsaturated fat ~0.079g

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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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.