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  6. Celery vs. Zucchini

Celery vs. Zucchini — In-Depth Nutrition Comparison

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Significant differences between celery and zucchini

  • Celery has more vitamin K; however, zucchini is richer in vitamin C and vitamin B6.
  • Celery covers your daily vitamin K needs 21% more than zucchini.
  • Zucchini has 3 times less calcium than celery. Celery has 40mg of calcium, while zucchini has 16mg.
  • Celery has a higher glycemic index. The glycemic index of celery is 32, while the glycemic index of zucchini is 15.

Specific food types used in this comparison are Celery, raw and Squash, summer, zucchini, includes skin, raw.

Infographic

Celery vs Zucchini 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
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 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
Contains more CalciumCalcium +150%
Contains more SeleniumSelenium +100%
Contains more MagnesiumMagnesium +63.6%
Contains more IronIron +85%
Contains more CopperCopper +51.4%
Contains more ZincZinc +146.2%
Contains more PhosphorusPhosphorus +58.3%
Contains less SodiumSodium -90%
Contains more ManganeseManganese +71.8%
~equal in Potassium ~261mg

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
5
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 60% 3.3% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
Contains more Vitamin AVitamin A +120%
Contains more Vitamin EVitamin E +125%
Contains more Vitamin B5Vitamin B5 +20.6%
Contains more Vitamin KVitamin K +581.4%
Contains more FolateFolate +50%
Contains more Vitamin CVitamin C +477.4%
Contains more Vitamin B1Vitamin B1 +114.3%
Contains more Vitamin B2Vitamin B2 +64.9%
Contains more Vitamin B3Vitamin B3 +40.9%
Contains more Vitamin B6Vitamin B6 +120.3%
Contains more CholineCholine +55.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Celery Zucchini DV% diff.
Vitamin K 29.3µg 4.3µg 21%
Vitamin C 3.1mg 17.9mg 16%
Vitamin B6 0.074mg 0.163mg 7%
Vitamin B2 0.057mg 0.094mg 3%
Manganese 0.103mg 0.177mg 3%
Folate 36µg 24µg 3%
Sodium 80mg 8mg 3%
Copper 0.035mg 0.053mg 2%
Vitamin B1 0.021mg 0.045mg 2%
Phosphorus 24mg 38mg 2%
Zinc 0.13mg 0.32mg 2%
Fiber 1.6g 1g 2%
Iron 0.2mg 0.37mg 2%
Calcium 40mg 16mg 2%
Magnesium 11mg 18mg 2%
Vitamin B3 0.32mg 0.451mg 1%
Vitamin A 22µg 10µg 1%
Vitamin E 0.27mg 0.12mg 1%
Choline 6.1mg 9.5mg 1%
Vitamin B5 0.246mg 0.204mg 1%
Fructose 0.37g 1.38g 1%
Protein 0.69g 1.21g 1%
Calories 16kcal 17kcal 0%
Fats 0.17g 0.32g 0%
Carbs 2.97g 3.11g 0%
Net carbs 1.37g 2.11g N/A
Potassium 260mg 261mg 0%
Sugar 1.34g 2.5g N/A
Selenium 0.4µg 0.2µg 0%
Saturated fat 0.042g 0.084g 0%
Monounsaturated fat 0.032g 0.011g 0%
Polyunsaturated fat 0.079g 0.091g 0%
Tryptophan 0.009mg 0.01mg 0%
Threonine 0.02mg 0.029mg 0%
Isoleucine 0.021mg 0.044mg 0%
Leucine 0.032mg 0.071mg 0%
Lysine 0.027mg 0.067mg 0%
Methionine 0.005mg 0.018mg 0%
Phenylalanine 0.02mg 0.043mg 0%
Valine 0.027mg 0.054mg 0%
Histidine 0.012mg 0.026mg 0%
Omega-3 - ALA 0.061g N/A
Omega-6 - Linoleic acid 0.03g N/A

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
3% 95%
Protein: 1.21 g
Fats: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more OtherOther +29.8%
Contains more ProteinProtein +75.4%
Contains more FatsFats +88.2%
~equal in Carbs ~3.11g
~equal in Water ~94.79g

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
45% 6% 49%
Saturated fat: Sat. Fat 0.084 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 g
Contains less Sat. FatSaturated fat -50%
Contains more Mono. FatMonounsaturated fat +190.9%
Contains more Poly. FatPolyunsaturated fat +15.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Celery
Celery
2
6% 30% 28% 36%
Starch: 0 g
Sucrose: 0.08 g
Glucose: 0.4 g
Fructose: 0.37 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.48 g
2% 43% 55%
Starch: 0 g
Sucrose: 0.05 g
Glucose: 1.07 g
Fructose: 1.38 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +60%
Contains more GalactoseGalactose +∞%
Contains more GlucoseGlucose +167.5%
Contains more FructoseFructose +273%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g

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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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.