Kale vs. Celery — In-Depth Nutrition Comparison
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What are the differences between kale and celery?
- Kale is higher in vitamin K, vitamin A, vitamin C, manganese, copper, and iron, yet celery is higher in folate.
- Kale's daily need coverage for vitamin K is 656% more.
- Kale has 30 times more vitamin A than celery. While kale has 13621IU of vitamin A, celery has only 449IU.
We used Kale, cooked, boiled, drained, without salt and Celery, raw types in this article.
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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" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +63.6% |
| Contains more CalciumCalcium | +80% |
| Contains more IronIron | +350% |
| Contains more CopperCopper | +345.7% |
| Contains more ZincZinc | +84.6% |
| Contains more PhosphorusPhosphorus | +16.7% |
| Contains less SodiumSodium | -71.3% |
| Contains more ManganeseManganese | +303.9% |
| Contains more SeleniumSelenium | +125% |
| Contains more PotassiumPotassium | +14% |
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.
| Contains more Vitamin CVitamin C | +1222.6% |
| Contains more Vitamin AVitamin A | +2995.5% |
| Contains more Vitamin EVitamin E | +214.8% |
| Contains more Vitamin B1Vitamin B1 | +152.4% |
| Contains more Vitamin B2Vitamin B2 | +22.8% |
| Contains more Vitamin B3Vitamin B3 | +56.3% |
| Contains more Vitamin B6Vitamin B6 | +86.5% |
| Contains more Vitamin KVitamin K | +2688.4% |
| Contains more Vitamin B5Vitamin B5 | +402% |
| Contains more FolateFolate | +176.9% |
| Contains more CholineCholine | +1425% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +175.4% |
| Contains more FatsFats | +135.3% |
| Contains more CarbsCarbs | +89.6% |
| Contains more OtherOther | +17.6% |
~equal in
Water
~95.43g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +144.3% |
| Contains less Sat. FatSaturated fat | -19.2% |
~equal in
Monounsaturated fat
~0.032g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin K | 817µg | 29.3µg | 656% |
| Vitamin A | 681µg | 22µg | 73% |
| Vitamin C | 41mg | 3.1mg | 42% |
| Manganese | 0.416mg | 0.103mg | 14% |
| Copper | 0.156mg | 0.035mg | 13% |
| Iron | 0.9mg | 0.2mg | 9% |
| Folate | 13µg | 36µg | 6% |
| Vitamin B6 | 0.138mg | 0.074mg | 5% |
| Vitamin E | 0.85mg | 0.27mg | 4% |
| Vitamin B5 | 0.049mg | 0.246mg | 4% |
| Vitamin B1 | 0.053mg | 0.021mg | 3% |
| Calcium | 72mg | 40mg | 3% |
| Fiber | 2g | 1.6g | 2% |
| Protein | 1.9g | 0.69g | 2% |
| Sodium | 23mg | 80mg | 2% |
| Magnesium | 18mg | 11mg | 2% |
| Vitamin B3 | 0.5mg | 0.32mg | 1% |
| Choline | 0.4mg | 6.1mg | 1% |
| Polyunsaturated fat | 0.193g | 0.079g | 1% |
| Vitamin B2 | 0.07mg | 0.057mg | 1% |
| Calories | 28kcal | 16kcal | 1% |
| Selenium | 0.9µg | 0.4µg | 1% |
| Phosphorus | 28mg | 24mg | 1% |
| Zinc | 0.24mg | 0.13mg | 1% |
| Potassium | 228mg | 260mg | 1% |
| Carbs | 5.63g | 2.97g | 1% |
| Fats | 0.4g | 0.17g | 0% |
| Net carbs | 3.63g | 1.37g | N/A |
| Sugar | 1.25g | 1.34g | N/A |
| Saturated fat | 0.052g | 0.042g | 0% |
| Monounsaturated fat | 0.03g | 0.032g | 0% |
| Tryptophan | 0.023mg | 0.009mg | 0% |
| Threonine | 0.085mg | 0.02mg | 0% |
| Isoleucine | 0.114mg | 0.021mg | 0% |
| Leucine | 0.133mg | 0.032mg | 0% |
| Lysine | 0.114mg | 0.027mg | 0% |
| Methionine | 0.018mg | 0.005mg | 0% |
| Phenylalanine | 0.097mg | 0.02mg | 0% |
| Valine | 0.104mg | 0.027mg | 0% |
| Histidine | 0.04mg | 0.012mg | 0% |
| Fructose | 0.37g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
193%
14%
Minerals Daily Need Coverage Score
22%
10%
Comparison summary
Which food is lower in Sugar?
Kale is lower in Sugar (difference - 0.09g)
Which food contains less Sodium?
Kale contains less Sodium (difference - 57mg)
Which food is lower in glycemic index?
Kale is lower in glycemic index (difference - 32)
Which food is cheaper?
Kale is cheaper (difference - $0.6)
Which food is richer in minerals?
Kale is relatively richer in minerals
Which food is richer in vitamins?
Kale is relatively richer in vitamins
Which food is lower in Saturated fat?
Celery is lower in Saturated fat (difference - 0.01g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)