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  6. Garden asparagus vs. Celery

Garden asparagus vs. Celery — In-Depth Nutrition Comparison

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The main differences between Garden asparagus and Celery

  • Celery contains less Iron, Copper, Vitamin K, Vitamin B1, Vitamin B2, and Vitamin E than Garden asparagus.
  • Daily need coverage for Iron from Garden asparagus is 24% higher.
  • Celery has 7 times less Vitamin B1 than Garden asparagus. Garden asparagus has 0.143mg of Vitamin B1, while Celery has 0.021mg.

Food types used in this article are Asparagus, raw and Celery, raw.

Infographic

Garden asparagus 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.
Garden asparagus
Garden asparagus
8
:
2
Celery
Celery
Contains more Iron +970%
Contains more Magnesium +27.3%
Contains more Phosphorus +116.7%
Contains less Sodium -97.5%
Contains more Zinc +315.4%
Contains more Copper +440%
Contains more Manganese +53.4%
Contains more Selenium +475%
Contains more Calcium +66.7%
Contains more Potassium +28.7%
Garden asparagus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
Celery
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 8% 8% 11% 23% 11% 4% 12% 14% 3%
Contains more Iron +970%
Contains more Magnesium +27.3%
Contains more Phosphorus +116.7%
Contains less Sodium -97.5%
Contains more Zinc +315.4%
Contains more Copper +440%
Contains more Manganese +53.4%
Contains more Selenium +475%
Contains more Calcium +66.7%
Contains more Potassium +28.7%

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.
Garden asparagus
Garden asparagus
10
:
0
Celery
Celery
Contains more Vitamin A +68.4%
Contains more Vitamin E +318.5%
Contains more Vitamin C +80.6%
Contains more Vitamin B1 +581%
Contains more Vitamin B2 +147.4%
Contains more Vitamin B3 +205.6%
Contains more Vitamin B5 +11.4%
Contains more Vitamin B6 +23%
Contains more Folate +44.4%
Contains more Vitamin K +42%
Garden asparagus
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 23% 0% 19% 36% 33% 19% 17% 21% 39% 0% 105%
Celery
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 6% 0% 11% 6% 14% 6% 15% 18% 27% 0% 74%
Contains more Vitamin A +68.4%
Contains more Vitamin E +318.5%
Contains more Vitamin C +80.6%
Contains more Vitamin B1 +581%
Contains more Vitamin B2 +147.4%
Contains more Vitamin B3 +205.6%
Contains more Vitamin B5 +11.4%
Contains more Vitamin B6 +23%
Contains more Folate +44.4%
Contains more Vitamin K +42%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garden asparagus
Garden asparagus
2
:
3
Celery
Celery
Contains more Protein +218.8%
Contains more Carbs +30.6%
Contains more Fats +41.7%
Contains more Other +27.6%
Equal in Water - 95.43
Garden asparagus
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Celery
3% 95%
Protein: 0.69 g
Fats: 0.17 g
Carbs: 2.97 g
Water: 95.43 g
Other: 0.74 g
Contains more Protein +218.8%
Contains more Carbs +30.6%
Contains more Fats +41.7%
Contains more Other +27.6%
Equal in Water - 95.43

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garden asparagus
Garden asparagus
1
:
2
Celery
Celery
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +58%
Equal in Saturated Fat - 0.042
Garden asparagus
44% 56%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 g
Celery
27% 21% 52%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.079 g
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +58%
Equal in Saturated Fat - 0.042

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Garden asparagus
Garden asparagus
3
:
1
Celery
Celery
Contains more Sucrose +187.5%
Contains more Glucose +62.5%
Contains more Fructose +170.3%
Contains more Galactose +∞%
Garden asparagus
12% 35% 53%
Starch: 0 g
Sucrose: 0.23 g
Glucose: 0.65 g
Fructose: 1 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Celery
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
Contains more Sucrose +187.5%
Contains more Glucose +62.5%
Contains more Fructose +170.3%
Contains more Galactose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Garden asparagus Celery
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Garden asparagus Celery Opinion
Net carbs 1.78g 1.37g Garden asparagus
Protein 2.2g 0.69g Garden asparagus
Fats 0.12g 0.17g Celery
Carbs 3.88g 2.97g Garden asparagus
Calories 20kcal 16kcal Garden asparagus
Fructose 1g 0.37g Garden asparagus
Sugar 1.88g 1.34g Celery
Fiber 2.1g 1.6g Garden asparagus
Calcium 24mg 40mg Celery
Iron 2.14mg 0.2mg Garden asparagus
Magnesium 14mg 11mg Garden asparagus
Phosphorus 52mg 24mg Garden asparagus
Potassium 202mg 260mg Celery
Sodium 2mg 80mg Garden asparagus
Zinc 0.54mg 0.13mg Garden asparagus
Copper 0.189mg 0.035mg Garden asparagus
Manganese 0.158mg 0.103mg Garden asparagus
Selenium 2.3µg 0.4µg Garden asparagus
Vitamin A 756IU 449IU Garden asparagus
Vitamin A RAE 38µg 22µg Garden asparagus
Vitamin E 1.13mg 0.27mg Garden asparagus
Vitamin C 5.6mg 3.1mg Garden asparagus
Vitamin B1 0.143mg 0.021mg Garden asparagus
Vitamin B2 0.141mg 0.057mg Garden asparagus
Vitamin B3 0.978mg 0.32mg Garden asparagus
Vitamin B5 0.274mg 0.246mg Garden asparagus
Vitamin B6 0.091mg 0.074mg Garden asparagus
Folate 52µg 36µg Garden asparagus
Vitamin K 41.6µg 29.3µg Garden asparagus
Tryptophan 0.027mg 0.009mg Garden asparagus
Threonine 0.084mg 0.02mg Garden asparagus
Isoleucine 0.075mg 0.021mg Garden asparagus
Leucine 0.128mg 0.032mg Garden asparagus
Lysine 0.104mg 0.027mg Garden asparagus
Methionine 0.031mg 0.005mg Garden asparagus
Phenylalanine 0.075mg 0.02mg Garden asparagus
Valine 0.115mg 0.027mg Garden asparagus
Histidine 0.049mg 0.012mg Garden asparagus
Saturated Fat 0.04g 0.042g Garden asparagus
Monounsaturated Fat 0g 0.032g Celery
Polyunsaturated fat 0.05g 0.079g Celery

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden asparagus Celery
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
29%
Garden asparagus
17%
Celery
Minerals Daily Need Coverage Score
25%
Garden asparagus
10%
Celery

Comparison summary

Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 78mg)
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 0.002g)
Which food is richer in minerals?
Garden asparagus
Garden asparagus is relatively richer in minerals
Which food is richer in vitamins?
Garden asparagus
Garden asparagus is relatively richer in vitamins
Which food is lower in Sugar?
Celery
Celery is lower in Sugar (difference - 0.54g)
Which food is cheaper?
Celery
Celery is cheaper (difference - $3.4)
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)

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. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.