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  6. Marrow-stem Kale vs. Celery

Marrow-stem Kale vs. Celery — In-Depth Nutrition Comparison

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The main differences between marrow-stem Kale and celery

  • Celery contains less vitamin K, vitamin A, vitamin C, manganese, folate, calcium, vitamin E, fiber, vitamin B6, and vitamin B2 than marrow-stem Kale.
  • Daily need coverage for vitamin K for marrow-stem Kale is 340% higher.
  • Celery has 11 times less vitamin C than marrow-stem Kale. Marrow-stem Kale has 35.3mg of vitamin C, while celery has 3.1mg.

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

Infographic

Marrow-stem Kale 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 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
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 +145.5%
Contains more CalciumCalcium +480%
Contains more IronIron +135%
Contains more CopperCopper +31.4%
Contains more ZincZinc +61.5%
Contains less SodiumSodium -78.8%
Contains more ManganeseManganese +538.8%
Contains more SeleniumSelenium +225%
Contains more PotassiumPotassium +22.1%
~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 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Celery
Celery
0
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 CVitamin C +1038.7%
Contains more Vitamin AVitamin A +1040.9%
Contains more Vitamin EVitamin E +737%
Contains more Vitamin B1Vitamin B1 +157.1%
Contains more Vitamin B2Vitamin B2 +128.1%
Contains more Vitamin B3Vitamin B3 +131.9%
Contains more Vitamin B6Vitamin B6 +123%
Contains more Vitamin KVitamin K +1391.8%
Contains more FolateFolate +258.3%
Contains more CholineCholine +280.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.246mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Celery DV% diff.
Vitamin K 437.1µg 29.3µg 340%
Vitamin C 35.3mg 3.1mg 36%
Vitamin A 251µg 22µg 25%
Manganese 0.658mg 0.103mg 24%
Folate 129µg 36µg 23%
Calcium 232mg 40mg 19%
Vitamin E 2.26mg 0.27mg 13%
Fiber 4g 1.6g 10%
Vitamin B6 0.165mg 0.074mg 7%
Vitamin B2 0.13mg 0.057mg 6%
Protein 3.02g 0.69g 5%
Magnesium 27mg 11mg 4%
Sodium 17mg 80mg 3%
Vitamin B1 0.054mg 0.021mg 3%
Vitamin B3 0.742mg 0.32mg 3%
Choline 23.2mg 6.1mg 3%
Iron 0.47mg 0.2mg 3%
Selenium 1.3µg 0.4µg 2%
Polyunsaturated fat 0.201g 0.079g 1%
Calories 32kcal 16kcal 1%
Fats 0.61g 0.17g 1%
Copper 0.046mg 0.035mg 1%
Zinc 0.21mg 0.13mg 1%
Potassium 213mg 260mg 1%
Carbs 5.42g 2.97g 1%
Net carbs 1.42g 1.37g N/A
Sugar 0.46g 1.34g N/A
Phosphorus 25mg 24mg 0%
Vitamin B5 0.267mg 0.246mg 0%
Saturated fat 0.055g 0.042g 0%
Monounsaturated fat 0.03g 0.032g 0%
Tryptophan 0.031mg 0.009mg 0%
Threonine 0.086mg 0.02mg 0%
Isoleucine 0.1mg 0.021mg 0%
Leucine 0.151mg 0.032mg 0%
Lysine 0.117mg 0.027mg 0%
Methionine 0.033mg 0.005mg 0%
Phenylalanine 0.087mg 0.02mg 0%
Valine 0.12mg 0.027mg 0%
Histidine 0.047mg 0.012mg 0%
Fructose 0.37g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 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 +337.7%
Contains more FatsFats +258.8%
Contains more CarbsCarbs +82.5%
Contains more OtherOther +79.7%
~equal in Water ~95.43g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
Celery
Celery
2
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 Poly. FatPolyunsaturated fat +154.4%
Contains less Sat. FatSaturated fat -23.6%
~equal in Monounsaturated fat ~0.032g

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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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/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.