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  6. Leek vs. Celery

Leek vs. Celery — In-Depth Nutrition Comparison

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How are Leek and Celery different?

  • Leek has more Iron, Manganese, Vitamin K, Vitamin B6, Vitamin C, Copper, Folate, and Vitamin A RAE than Celery.
  • Daily need coverage for Iron from Leek is 24% higher.
  • Leek contains 5 times more Manganese than Celery. While Leek contains 0.481mg of Manganese, Celery contains only 0.103mg.

Leeks, (bulb and lower leaf-portion), raw and Celery, raw are the varieties used in this article.

Infographic

Leek 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.
Leek
Leek
8
:
2
Celery
Celery
Contains more Calcium +47.5%
Contains more Iron +950%
Contains more Magnesium +154.5%
Contains more Phosphorus +45.8%
Contains less Sodium -75%
Contains more Copper +242.9%
Contains more Manganese +367%
Contains more Selenium +150%
Contains more Potassium +44.4%
Equal in Zinc - 0.13
Leek
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 79% 20% 15% 16% 3% 4% 40% 63% 6%
Celery
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 8% 8% 11% 23% 11% 4% 12% 14% 3%
Contains more Calcium +47.5%
Contains more Iron +950%
Contains more Magnesium +154.5%
Contains more Phosphorus +45.8%
Contains less Sodium -75%
Contains more Copper +242.9%
Contains more Manganese +367%
Contains more Selenium +150%
Contains more Potassium +44.4%
Equal in Zinc - 0.13

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.
Leek
Leek
8
:
2
Celery
Celery
Contains more Vitamin A +271.3%
Contains more Vitamin E +240.7%
Contains more Vitamin C +287.1%
Contains more Vitamin B1 +185.7%
Contains more Vitamin B3 +25%
Contains more Vitamin B6 +214.9%
Contains more Folate +77.8%
Contains more Vitamin K +60.4%
Contains more Vitamin B2 +90%
Contains more Vitamin B5 +75.7%
Leek
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 101% 19% 0% 40% 15% 7% 8% 9% 54% 48% 0% 118%
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 +271.3%
Contains more Vitamin E +240.7%
Contains more Vitamin C +287.1%
Contains more Vitamin B1 +185.7%
Contains more Vitamin B3 +25%
Contains more Vitamin B6 +214.9%
Contains more Folate +77.8%
Contains more Vitamin K +60.4%
Contains more Vitamin B2 +90%
Contains more Vitamin B5 +75.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leek
Leek
4
:
1
Celery
Celery
Contains more Protein +117.4%
Contains more Fats +76.5%
Contains more Carbs +376.4%
Contains more Other +41.9%
Contains more Water +15%
Leek
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 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 +117.4%
Contains more Fats +76.5%
Contains more Carbs +376.4%
Contains more Other +41.9%
Contains more Water +15%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Leek
Leek
2
:
1
Celery
Celery
Contains more Polyunsaturated fat +110.1%
Contains more Monounsaturated Fat +700%
Equal in Saturated Fat - 0.042
Leek
19% 2% 79%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.166 g
Celery
27% 21% 52%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.079 g
Contains more Polyunsaturated fat +110.1%
Contains more Monounsaturated Fat +700%
Equal in Saturated Fat - 0.042

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Leek Celery Opinion
Net carbs 12.35g 1.37g Leek
Protein 1.5g 0.69g Leek
Fats 0.3g 0.17g Leek
Carbs 14.15g 2.97g Leek
Calories 61kcal 16kcal Leek
Fructose 0.37g Celery
Sugar 3.9g 1.34g Celery
Fiber 1.8g 1.6g Leek
Calcium 59mg 40mg Leek
Iron 2.1mg 0.2mg Leek
Magnesium 28mg 11mg Leek
Phosphorus 35mg 24mg Leek
Potassium 180mg 260mg Celery
Sodium 20mg 80mg Leek
Zinc 0.12mg 0.13mg Celery
Copper 0.12mg 0.035mg Leek
Manganese 0.481mg 0.103mg Leek
Selenium 1µg 0.4µg Leek
Vitamin A 1667IU 449IU Leek
Vitamin A RAE 83µg 22µg Leek
Vitamin E 0.92mg 0.27mg Leek
Vitamin C 12mg 3.1mg Leek
Vitamin B1 0.06mg 0.021mg Leek
Vitamin B2 0.03mg 0.057mg Celery
Vitamin B3 0.4mg 0.32mg Leek
Vitamin B5 0.14mg 0.246mg Celery
Vitamin B6 0.233mg 0.074mg Leek
Folate 64µg 36µg Leek
Vitamin K 47µg 29.3µg Leek
Tryptophan 0.012mg 0.009mg Leek
Threonine 0.063mg 0.02mg Leek
Isoleucine 0.052mg 0.021mg Leek
Leucine 0.096mg 0.032mg Leek
Lysine 0.078mg 0.027mg Leek
Methionine 0.018mg 0.005mg Leek
Phenylalanine 0.055mg 0.02mg Leek
Valine 0.056mg 0.027mg Leek
Histidine 0.025mg 0.012mg Leek
Saturated Fat 0.04g 0.042g Leek
Monounsaturated Fat 0.004g 0.032g Celery
Polyunsaturated fat 0.166g 0.079g Leek

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Leek 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
35%
Leek
17%
Celery
Minerals Daily Need Coverage Score
26%
Leek
10%
Celery

Comparison summary

Which food contains less Sodium?
Leek
Leek contains less Sodium (difference - 60mg)
Which food is lower in Saturated Fat?
Leek
Leek is lower in Saturated Fat (difference - 0.002g)
Which food is cheaper?
Leek
Leek is cheaper (difference - $0.2)
Which food is richer in minerals?
Leek
Leek is relatively richer in minerals
Which food is richer in vitamins?
Leek
Leek is relatively richer in vitamins
Which food is lower in Sugar?
Celery
Celery is lower in Sugar (difference - 2.56g)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/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.