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  6. Kale vs. Celeriac

Kale vs. Celeriac — In-Depth Nutrition Comparison

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A recap on differences between Kale and Celeriac

  • Kale has more Vitamin K, Vitamin A RAE, Vitamin C, Manganese, and Copper, however, Celeriac is higher in Phosphorus, and Vitamin B5.
  • Kale covers your daily Vitamin K needs 647% more than Celeriac.

Food varieties used in this article are Kale, cooked, boiled, drained, without salt and Celeriac, raw.

Infographic

Kale vs Celeriac 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.
Kale
Kale
6
:
4
Celeriac
Celeriac
Contains more Calcium +67.4%
Contains more Iron +28.6%
Contains less Sodium -77%
Contains more Copper +122.9%
Contains more Manganese +163.3%
Contains more Selenium +28.6%
Contains more Magnesium +11.1%
Contains more Phosphorus +310.7%
Contains more Potassium +31.6%
Contains more Zinc +37.5%
Kale
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 22% 34% 13% 12% 21% 3% 7% 53% 55% 5%
Celeriac
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 27% 15% 50% 27% 14% 10% 24% 21% 4%
Contains more Calcium +67.4%
Contains more Iron +28.6%
Contains less Sodium -77%
Contains more Copper +122.9%
Contains more Manganese +163.3%
Contains more Selenium +28.6%
Contains more Magnesium +11.1%
Contains more Phosphorus +310.7%
Contains more Potassium +31.6%
Contains more Zinc +37.5%

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.
Kale
Kale
7
:
3
Celeriac
Celeriac
Contains more Vitamin A +∞%
Contains more Vitamin E +136.1%
Contains more Vitamin C +412.5%
Contains more Vitamin B2 +16.7%
Contains more Folate +62.5%
Contains more Vitamin K +1892.7%
Contains more Vitamin B3 +40%
Contains more Vitamin B5 +618.4%
Contains more Vitamin B6 +19.6%
Equal in Vitamin B1 - 0.05
Kale
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 818% 17% 0% 137% 14% 17% 10% 3% 32% 10% 0% 2043%
Celeriac
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 8% 0% 27% 13% 14% 14% 22% 39% 6% 0% 103%
Contains more Vitamin A +∞%
Contains more Vitamin E +136.1%
Contains more Vitamin C +412.5%
Contains more Vitamin B2 +16.7%
Contains more Folate +62.5%
Contains more Vitamin K +1892.7%
Contains more Vitamin B3 +40%
Contains more Vitamin B5 +618.4%
Contains more Vitamin B6 +19.6%
Equal in Vitamin B1 - 0.05

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kale
Kale
3
:
2
Celeriac
Celeriac
Contains more Protein +26.7%
Contains more Fats +33.3%
Contains more Carbs +63.4%
Contains more Other +14.9%
Equal in Water - 88
Kale
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 g
Celeriac
9% 88%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 9.2 g
Water: 88 g
Other: 1 g
Contains more Protein +26.7%
Contains more Fats +33.3%
Contains more Carbs +63.4%
Contains more Other +14.9%
Equal in Water - 88

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kale
Kale
2
:
1
Celeriac
Celeriac
Contains less Saturated Fat -34.2%
Contains more Polyunsaturated fat +30.4%
Contains more Monounsaturated Fat +93.3%
Kale
19% 11% 70%
Saturated Fat: 0.052 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.193 g
Celeriac
28% 20% 52%
Saturated Fat: 0.079 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.148 g
Contains less Saturated Fat -34.2%
Contains more Polyunsaturated fat +30.4%
Contains more Monounsaturated Fat +93.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kale Celeriac Opinion
Net carbs 3.63g 7.4g Celeriac
Protein 1.9g 1.5g Kale
Fats 0.4g 0.3g Kale
Carbs 5.63g 9.2g Celeriac
Calories 28kcal 42kcal Celeriac
Sugar 1.25g 1.6g Kale
Fiber 2g 1.8g Kale
Calcium 72mg 43mg Kale
Iron 0.9mg 0.7mg Kale
Magnesium 18mg 20mg Celeriac
Phosphorus 28mg 115mg Celeriac
Potassium 228mg 300mg Celeriac
Sodium 23mg 100mg Kale
Zinc 0.24mg 0.33mg Celeriac
Copper 0.156mg 0.07mg Kale
Manganese 0.416mg 0.158mg Kale
Selenium 0.9µg 0.7µg Kale
Vitamin A 13621IU 0IU Kale
Vitamin A RAE 681µg 0µg Kale
Vitamin E 0.85mg 0.36mg Kale
Vitamin C 41mg 8mg Kale
Vitamin B1 0.053mg 0.05mg Kale
Vitamin B2 0.07mg 0.06mg Kale
Vitamin B3 0.5mg 0.7mg Celeriac
Vitamin B5 0.049mg 0.352mg Celeriac
Vitamin B6 0.138mg 0.165mg Celeriac
Folate 13µg 8µg Kale
Vitamin K 817µg 41µg Kale
Tryptophan 0.023mg Kale
Threonine 0.085mg Kale
Isoleucine 0.114mg Kale
Leucine 0.133mg Kale
Lysine 0.114mg Kale
Methionine 0.018mg Kale
Phenylalanine 0.097mg Kale
Valine 0.104mg Kale
Histidine 0.04mg Kale
Saturated Fat 0.052g 0.079g Kale
Monounsaturated Fat 0.03g 0.058g Celeriac
Polyunsaturated fat 0.193g 0.148g Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kale Celeriac
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
258%
Kale
20%
Celeriac
Minerals Daily Need Coverage Score
22%
Kale
20%
Celeriac

Comparison summary

Which food is lower in Sugar?
Kale
Kale is lower in Sugar (difference - 0.35g)
Which food contains less Sodium?
Kale
Kale contains less Sodium (difference - 77mg)
Which food is lower in Saturated Fat?
Kale
Kale is lower in Saturated Fat (difference - 0.027g)
Which food is lower in glycemic index?
Kale
Kale is lower in glycemic index (difference - 35)
Which food is cheaper?
Kale
Kale is cheaper (difference - $0.6)
Which food is richer in vitamins?
Kale
Kale is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/nutrients
  2. Celeriac - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170400/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.