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  6. Escarole vs. Celery

Escarole vs. Celery — In-Depth Nutrition Comparison

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What are the differences between escarole and celery?

  • Escarole is richer than celery in vitamin K, vitamin A, manganese, vitamin B5, folate, iron, copper, and zinc.
  • Escarole's daily need coverage for vitamin K is 152% more.
  • Escarole has 5 times more zinc than celery. While escarole has 0.69mg of zinc, celery has only 0.13mg.
  • The glycemic index of escarole is lower.

We used Escarole, cooked, boiled, drained, no salt added and Celery, raw types in this article.

Infographic

Escarole vs Celery 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 14% 22% 27% 29% 19% 9.4% 2.5% 50% 1.1%
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%
Contains more MagnesiumMagnesium +18.2%
Contains more CalciumCalcium +15%
Contains more IronIron +260%
Contains more CopperCopper +148.6%
Contains more ZincZinc +430.8%
Contains less SodiumSodium -76.3%
Contains more ManganeseManganese +273.8%
Contains more SeleniumSelenium +100%
~equal in Potassium ~260mg
~equal in Phosphorus ~24mg

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.
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 11% 31% 8% 0% 15% 14% 5.9% 50% 3.7% 0% 530% 59% 8.4%
Celery
Celery
1
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%
Contains more Vitamin AVitamin A +327.3%
Contains more Vitamin EVitamin E +48.1%
Contains more Vitamin B1Vitamin B1 +181%
Contains more Vitamin B5Vitamin B5 +235.8%
Contains more Vitamin KVitamin K +623.2%
Contains more FolateFolate +116.7%
Contains more CholineCholine +152.5%
Contains more Vitamin B6Vitamin B6 +362.5%
~equal in Vitamin C ~3.1mg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.057mg
~equal in Vitamin B3 ~0.32mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Escarole Celery DV% diff.
Vitamin K 211.9µg 29.3µg 152%
Vitamin B5 0.826mg 0.246mg 12%
Manganese 0.385mg 0.103mg 12%
Folate 78µg 36µg 11%
Vitamin A 94µg 22µg 8%
Iron 0.72mg 0.2mg 7%
Copper 0.087mg 0.035mg 6%
Fiber 2.8g 1.6g 5%
Zinc 0.69mg 0.13mg 5%
Vitamin B6 0.016mg 0.074mg 4%
Vitamin B1 0.059mg 0.021mg 3%
Sodium 19mg 80mg 3%
Choline 15.4mg 6.1mg 2%
Calcium 46mg 40mg 1%
Protein 1.15g 0.69g 1%
Vitamin E 0.4mg 0.27mg 1%
Calories 19kcal 16kcal 0%
Fats 0.18g 0.17g 0%
Vitamin C 3.3mg 3.1mg 0%
Net carbs 0.27g 1.37g N/A
Carbs 3.07g 2.97g 0%
Magnesium 13mg 11mg 0%
Potassium 245mg 260mg 0%
Sugar 0.23g 1.34g N/A
Phosphorus 22mg 24mg 0%
Selenium 0.2µg 0.4µg 0%
Vitamin B2 0.062mg 0.057mg 0%
Vitamin B3 0.312mg 0.32mg 0%
Saturated fat 0.042g 0.042g 0%
Monounsaturated fat 0.004g 0.032g 0%
Polyunsaturated fat 0.081g 0.079g 0%
Tryptophan 0.005mg 0.009mg 0%
Threonine 0.046mg 0.02mg 0%
Isoleucine 0.066mg 0.021mg 0%
Leucine 0.09mg 0.032mg 0%
Lysine 0.058mg 0.027mg 0%
Methionine 0.013mg 0.005mg 0%
Phenylalanine 0.049mg 0.02mg 0%
Valine 0.058mg 0.027mg 0%
Histidine 0.021mg 0.012mg 0%
Fructose 0.37g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 94%
Protein: 1.15 g
Fats: 0.18 g
Carbs: 3.07 g
Water: 94.29 g
Other: 1.31 g
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
Contains more ProteinProtein +66.7%
Contains more OtherOther +77%
~equal in Fats ~0.17g
~equal in Carbs ~2.97g
~equal in Water ~95.43g

Fat Type Comparison

Fat type breakdown side-by-side comparison
33% 3% 64%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.081 g
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
Contains more Mono. FatMonounsaturated fat +700%
~equal in Saturated fat ~0.042g
~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. Escarole - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168413/nutrients
  2. Celery - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169988/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.