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Spinach raw vs. Celery — In-Depth Nutrition Comparison

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Significant differences between Spinach raw and Celery

  • The amount of Vitamin K, Vitamin A RAE, Folate, Manganese, Iron, Vitamin C, Magnesium, Vitamin E , Copper, and Vitamin B2 in Spinach raw is higher than in Celery.
  • Spinach raw covers your daily Vitamin K needs 378% more than Celery.
  • Celery has 21 times less Vitamin A RAE than Spinach raw. Spinach raw has 469µg of Vitamin A RAE, while Celery has 22µg.

Specific food types used in this comparison are Spinach, raw and Celery, raw.

Infographic

Spinach raw 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 +147.5%
Contains more Iron +1255%
Contains more Magnesium +618.2%
Contains more Phosphorus +104.2%
Contains more Potassium +114.6%
Contains more Zinc +307.7%
Contains more Copper +271.4%
Contains more Manganese +770.9%
Contains more Selenium +150%
Equal in Sodium - 80
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 8% 8% 11% 23% 11% 4% 12% 14% 3%
Contains more Calcium +147.5%
Contains more Iron +1255%
Contains more Magnesium +618.2%
Contains more Phosphorus +104.2%
Contains more Potassium +114.6%
Contains more Zinc +307.7%
Contains more Copper +271.4%
Contains more Manganese +770.9%
Contains more Selenium +150%
Equal in Sodium - 80

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.
:
1
Celery
Contains more Vitamin A +1988.4%
Contains more Vitamin E +651.9%
Contains more Vitamin C +806.5%
Contains more Vitamin B1 +271.4%
Contains more Vitamin B2 +231.6%
Contains more Vitamin B3 +126.3%
Contains more Vitamin B6 +163.5%
Contains more Folate +438.9%
Contains more Choline +216.4%
Contains more Vitamin K +1548.1%
Contains more Vitamin B5 +278.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 11% 1208%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 27% 6% 0% 11% 6% 14% 6% 15% 18% 27% 0% 4% 74%
Contains more Vitamin A +1988.4%
Contains more Vitamin E +651.9%
Contains more Vitamin C +806.5%
Contains more Vitamin B1 +271.4%
Contains more Vitamin B2 +231.6%
Contains more Vitamin B3 +126.3%
Contains more Vitamin B6 +163.5%
Contains more Folate +438.9%
Contains more Choline +216.4%
Contains more Vitamin K +1548.1%
Contains more Vitamin B5 +278.5%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +314.5%
Contains more Fats +129.4%
Contains more Carbs +22.2%
Contains more Other +132.4%
Equal in Water - 95.43
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 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 +314.5%
Contains more Fats +129.4%
Contains more Carbs +22.2%
Contains more Other +132.4%
Equal in Water - 95.43

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +108.9%
Contains less Saturated Fat -33.3%
Contains more Monounsaturated Fat +220%
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
27% 21% 52%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.079 g
Contains more Polyunsaturated fat +108.9%
Contains less Saturated Fat -33.3%
Contains more Monounsaturated Fat +220%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Sucrose +14.3%
Contains more Glucose +263.6%
Contains more Fructose +146.7%
Contains more Galactose +380%
16% 26% 35% 23%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 0.11 g
Fructose: 0.15 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.1 g
6% 30% 28% 36%
Starch: 0 g
Sucrose: 0.08 g
Glucose: 0.4 g
Fructose: 0.37 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.48 g
Contains more Sucrose +14.3%
Contains more Glucose +263.6%
Contains more Fructose +146.7%
Contains more Galactose +380%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spinach raw 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 Spinach raw Celery Opinion
Net carbs 1.43g 1.37g Spinach raw
Protein 2.86g 0.69g Spinach raw
Fats 0.39g 0.17g Spinach raw
Carbs 3.63g 2.97g Spinach raw
Calories 23kcal 16kcal Spinach raw
Fructose 0.15g 0.37g Celery
Sugar 0.42g 1.34g Spinach raw
Fiber 2.2g 1.6g Spinach raw
Calcium 99mg 40mg Spinach raw
Iron 2.71mg 0.2mg Spinach raw
Magnesium 79mg 11mg Spinach raw
Phosphorus 49mg 24mg Spinach raw
Potassium 558mg 260mg Spinach raw
Sodium 79mg 80mg Spinach raw
Zinc 0.53mg 0.13mg Spinach raw
Copper 0.13mg 0.035mg Spinach raw
Manganese 0.897mg 0.103mg Spinach raw
Selenium 1µg 0.4µg Spinach raw
Vitamin A 9377IU 449IU Spinach raw
Vitamin A RAE 469µg 22µg Spinach raw
Vitamin E 2.03mg 0.27mg Spinach raw
Vitamin C 28.1mg 3.1mg Spinach raw
Vitamin B1 0.078mg 0.021mg Spinach raw
Vitamin B2 0.189mg 0.057mg Spinach raw
Vitamin B3 0.724mg 0.32mg Spinach raw
Vitamin B5 0.065mg 0.246mg Celery
Vitamin B6 0.195mg 0.074mg Spinach raw
Folate 194µg 36µg Spinach raw
Choline 19.3mg 6.1mg Spinach raw
Vitamin K 482.9µg 29.3µg Spinach raw
Tryptophan 0.039mg 0.009mg Spinach raw
Threonine 0.122mg 0.02mg Spinach raw
Isoleucine 0.147mg 0.021mg Spinach raw
Leucine 0.223mg 0.032mg Spinach raw
Lysine 0.174mg 0.027mg Spinach raw
Methionine 0.053mg 0.005mg Spinach raw
Phenylalanine 0.129mg 0.02mg Spinach raw
Valine 0.161mg 0.027mg Spinach raw
Histidine 0.064mg 0.012mg Spinach raw
Saturated Fat 0.063g 0.042g Celery
Monounsaturated Fat 0.01g 0.032g Celery
Polyunsaturated fat 0.165g 0.079g Spinach raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach raw Celery
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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
168%
Spinach raw
16%
Celery
Minerals Daily Need Coverage Score
45%
Spinach raw
10%
Celery

Comparison summary

Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 0.92g)
Which food contains less Sodium?
Spinach raw
Spinach raw contains less Sodium (difference - 1mg)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $0.4)
Which food is richer in minerals?
Spinach raw
Spinach raw is relatively richer in minerals
Which food is richer in vitamins?
Spinach raw
Spinach raw is relatively richer in vitamins
Which food is lower in Saturated Fat?
Celery
Celery is lower in Saturated Fat (difference - 0.021g)
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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.