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Celery vs Spinach - In-Depth Nutrition Comparison

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Significant differences between Celery and Spinach

  • The amount of Vitamin K, Vitamin A, Folate, Manganese, Iron, Vitamin C, Magnesium, Vitamin E , Copper, and Vitamin B2 in Spinach is higher than in Celery.
  • Spinach covers your daily Vitamin K needs 378% more than Celery.

Specific food types used in this comparison are Celery, raw and Spinach, raw.

Infographic

Celery vs Spinach infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Celery
0
:
Contains more Iron +1255%
Contains more Calcium +147.5%
Contains more Potassium +114.6%
Contains more Magnesium +618.2%
Contains more Copper +271.4%
Contains more Zinc +307.7%
Contains more Phosphorus +104.2%
Equal in Sodium - 79
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 8% 12% 23% 8% 12% 4% 11% 11%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 102% 30% 50% 57% 44% 15% 22% 11%
Contains more Iron +1255%
Contains more Calcium +147.5%
Contains more Potassium +114.6%
Contains more Magnesium +618.2%
Contains more Copper +271.4%
Contains more Zinc +307.7%
Contains more Phosphorus +104.2%
Equal in Sodium - 79

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Celery
1
:
Contains more Vitamin B5 +278.5%
Contains more Vitamin C +806.5%
Contains more Vitamin A +1988.4%
Contains more Vitamin E +651.9%
Contains more Vitamin B1 +271.4%
Contains more Vitamin B2 +231.6%
Contains more Vitamin B3 +126.3%
Contains more Vitamin B6 +163.5%
Contains more Vitamin K +1548.1%
Contains more Folate +438.9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 11% 27% 6% 0% 6% 14% 6% 15% 18% 0% 74% 27%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 94% 563% 41% 0% 20% 44% 14% 4% 45% 0% 1208% 146%
Contains more Vitamin B5 +278.5%
Contains more Vitamin C +806.5%
Contains more Vitamin A +1988.4%
Contains more Vitamin E +651.9%
Contains more Vitamin B1 +271.4%
Contains more Vitamin B2 +231.6%
Contains more Vitamin B3 +126.3%
Contains more Vitamin B6 +163.5%
Contains more Vitamin K +1548.1%
Contains more Folate +438.9%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
17
Celery
181
Spinach
Mineral Summary Score
11
Celery
41
Spinach

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
4%
Celery
17%
Spinach
Carbohydrates
3%
Celery
4%
Spinach
Fats
1%
Celery
2%
Spinach

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Celery Spinach
Lower in Sugar ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in glycemic index Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Celery Spinach
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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Comparison summary

Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 0.92g)
Which food contains less Sodium?
Spinach
Spinach contains less Sodium (difference - 1mg)
Which food is cheaper?
Spinach
Spinach is cheaper (difference - $0.4)
Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food is richer in vitamins?
Spinach
Spinach is relatively richer in vitamins
Which food is lower in Saturated Fat?
Celery
Celery is lower in Saturated Fat (difference - 0.021g)
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)

All nutrients comparison - raw data values

Nutrient Celery Spinach Opinion
Calories 16 23 Spinach
Protein 0.69 2.86 Spinach
Fats 0.17 0.39 Spinach
Vitamin C 3.1 28.1 Spinach
Carbs 2.97 3.63 Spinach
Cholesterol 0 0
Vitamin D 0 0
Iron 0.2 2.71 Spinach
Calcium 40 99 Spinach
Potassium 260 558 Spinach
Magnesium 11 79 Spinach
Sugar 1.34 0.42 Spinach
Fiber 1.6 2.2 Spinach
Copper 0.035 0.13 Spinach
Zinc 0.13 0.53 Spinach
Starch 0 Celery
Phosphorus 24 49 Spinach
Sodium 80 79 Spinach
Vitamin A 449 9377 Spinach
Vitamin E 0.27 2.03 Spinach
Vitamin D 0 0
Vitamin B1 0.021 0.078 Spinach
Vitamin B2 0.057 0.189 Spinach
Vitamin B3 0.32 0.724 Spinach
Vitamin B5 0.246 0.065 Celery
Vitamin B6 0.074 0.195 Spinach
Vitamin B12 0 0
Vitamin K 29.3 482.9 Spinach
Folate 36 194 Spinach
Trans Fat 0 0
Saturated Fat 0.042 0.063 Celery
Monounsaturated Fat 0.032 0.01 Celery
Polyunsaturated fat 0.079 0.165 Spinach
Tryptophan 0.009 0.039 Spinach
Threonine 0.02 0.122 Spinach
Isoleucine 0.021 0.147 Spinach
Leucine 0.032 0.223 Spinach
Lysine 0.027 0.174 Spinach
Methionine 0.005 0.053 Spinach
Phenylalanine 0.02 0.129 Spinach
Valine 0.027 0.161 Spinach
Histidine 0.012 0.064 Spinach
Fructose 0.37 0.15 Celery

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Celery - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169988/nutrients
  2. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.