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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 C, Vitamin A RAE, Manganese, Folate, Calcium, Vitamin E , Fiber, Vitamin B6, and Vitamin B2 than Marrow-stem Kale.
  • Daily need coverage for Vitamin K from Marrow-stem Kale is 340% higher.
  • Celery has 11 times less Vitamin A RAE than Marrow-stem Kale. Marrow-stem Kale has 251µg of Vitamin A RAE, while Celery has 22µg.

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.
Contains more Calcium +480%
Contains more Iron +135%
Contains more Magnesium +145.5%
Contains less Sodium -78.8%
Contains more Zinc +61.5%
Contains more Copper +31.4%
Contains more Manganese +538.8%
Contains more Selenium +225%
Contains more Potassium +22.1%
Equal in Phosphorus - 24
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 70% 18% 20% 11% 19% 3% 6% 16% 86% 8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 8% 8% 11% 23% 11% 4% 12% 14% 3%
Contains more Calcium +480%
Contains more Iron +135%
Contains more Magnesium +145.5%
Contains less Sodium -78.8%
Contains more Zinc +61.5%
Contains more Copper +31.4%
Contains more Manganese +538.8%
Contains more Selenium +225%
Contains more Potassium +22.1%
Equal in Phosphorus - 24

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.
:
0
Celery
Contains more Vitamin A +1017.8%
Contains more Vitamin E +737%
Contains more Vitamin C +1038.7%
Contains more Vitamin B1 +157.1%
Contains more Vitamin B2 +128.1%
Contains more Vitamin B3 +131.9%
Contains more Vitamin B6 +123%
Contains more Folate +258.3%
Contains more Vitamin K +1391.8%
Equal in Vitamin B5 - 0.246
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 302% 46% 0% 118% 14% 30% 14% 17% 39% 97% 0% 1093%
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 +1017.8%
Contains more Vitamin E +737%
Contains more Vitamin C +1038.7%
Contains more Vitamin B1 +157.1%
Contains more Vitamin B2 +128.1%
Contains more Vitamin B3 +131.9%
Contains more Vitamin B6 +123%
Contains more Folate +258.3%
Contains more Vitamin K +1391.8%
Equal in Vitamin B5 - 0.246

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +154.4%
Contains less Saturated Fat -23.6%
Equal in Monounsaturated Fat - 0.032
19% 10% 70%
Saturated Fat: 0.055 g
Monounsaturated Fat: 0.03 g
Polyunsaturated fat: 0.201 g
27% 21% 52%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.079 g
Contains more Polyunsaturated fat +154.4%
Contains less Saturated Fat -23.6%
Equal in Monounsaturated Fat - 0.032

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Celery Opinion
Net carbs 1.42g 1.37g Marrow-stem Kale
Protein 3.02g 0.69g Marrow-stem Kale
Fats 0.61g 0.17g Marrow-stem Kale
Carbs 5.42g 2.97g Marrow-stem Kale
Calories 32kcal 16kcal Marrow-stem Kale
Fructose 0.37g Celery
Sugar 0.46g 1.34g Marrow-stem Kale
Fiber 4g 1.6g Marrow-stem Kale
Calcium 232mg 40mg Marrow-stem Kale
Iron 0.47mg 0.2mg Marrow-stem Kale
Magnesium 27mg 11mg Marrow-stem Kale
Phosphorus 25mg 24mg Marrow-stem Kale
Potassium 213mg 260mg Celery
Sodium 17mg 80mg Marrow-stem Kale
Zinc 0.21mg 0.13mg Marrow-stem Kale
Copper 0.046mg 0.035mg Marrow-stem Kale
Manganese 0.658mg 0.103mg Marrow-stem Kale
Selenium 1.3µg 0.4µg Marrow-stem Kale
Vitamin A 5019IU 449IU Marrow-stem Kale
Vitamin A RAE 251µg 22µg Marrow-stem Kale
Vitamin E 2.26mg 0.27mg Marrow-stem Kale
Vitamin C 35.3mg 3.1mg Marrow-stem Kale
Vitamin B1 0.054mg 0.021mg Marrow-stem Kale
Vitamin B2 0.13mg 0.057mg Marrow-stem Kale
Vitamin B3 0.742mg 0.32mg Marrow-stem Kale
Vitamin B5 0.267mg 0.246mg Marrow-stem Kale
Vitamin B6 0.165mg 0.074mg Marrow-stem Kale
Folate 129µg 36µg Marrow-stem Kale
Vitamin K 437.1µg 29.3µg Marrow-stem Kale
Tryptophan 0.031mg 0.009mg Marrow-stem Kale
Threonine 0.086mg 0.02mg Marrow-stem Kale
Isoleucine 0.1mg 0.021mg Marrow-stem Kale
Leucine 0.151mg 0.032mg Marrow-stem Kale
Lysine 0.117mg 0.027mg Marrow-stem Kale
Methionine 0.033mg 0.005mg Marrow-stem Kale
Phenylalanine 0.087mg 0.02mg Marrow-stem Kale
Valine 0.12mg 0.027mg Marrow-stem Kale
Histidine 0.047mg 0.012mg Marrow-stem Kale
Saturated Fat 0.055g 0.042g Celery
Monounsaturated Fat 0.03g 0.032g Celery
Polyunsaturated fat 0.201g 0.079g Marrow-stem Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marrow-stem Kale 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
147%
Marrow-stem Kale
17%
Celery
Minerals Daily Need Coverage Score
25%
Marrow-stem Kale
10%
Celery

Comparison summary

Which food is lower in Sugar?
Marrow-stem Kale
Marrow-stem Kale is lower in Sugar (difference - 0.88g)
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 63mg)
Which food is cheaper?
Marrow-stem Kale
Marrow-stem Kale is cheaper (difference - $0.1)
Which food is richer in minerals?
Marrow-stem Kale
Marrow-stem Kale is relatively richer in minerals
Which food is richer in vitamins?
Marrow-stem Kale
Marrow-stem Kale is relatively richer in vitamins
Which food is lower in Saturated Fat?
Celery
Celery is lower in Saturated Fat (difference - 0.013g)
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. 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.