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  6. Spinach raw vs. Celery

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, 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 than spinach raw. Spinach raw has 9377IU of vitamin A, while celery has 449IU.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Celery
Celery
0
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 +618.2%
Contains more CalciumCalcium +147.5%
Contains more PotassiumPotassium +114.6%
Contains more IronIron +1255%
Contains more CopperCopper +271.4%
Contains more ZincZinc +307.7%
Contains more PhosphorusPhosphorus +104.2%
Contains more ManganeseManganese +770.9%
Contains more SeleniumSelenium +150%
~equal in Sodium ~80mg

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Celery
Celery
1
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 +806.5%
Contains more Vitamin AVitamin A +2031.8%
Contains more Vitamin EVitamin E +651.9%
Contains more Vitamin B1Vitamin B1 +271.4%
Contains more Vitamin B2Vitamin B2 +231.6%
Contains more Vitamin B3Vitamin B3 +126.3%
Contains more Vitamin B6Vitamin B6 +163.5%
Contains more Vitamin KVitamin K +1548.1%
Contains more FolateFolate +438.9%
Contains more CholineCholine +216.4%
Contains more Vitamin B5Vitamin B5 +278.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spinach raw Celery DV% diff.
Vitamin K 482.9µg 29.3µg 378%
Vitamin A 469µg 22µg 50%
Folate 194µg 36µg 40%
Manganese 0.897mg 0.103mg 35%
Iron 2.71mg 0.2mg 31%
Vitamin C 28.1mg 3.1mg 28%
Magnesium 79mg 11mg 16%
Vitamin E 2.03mg 0.27mg 12%
Copper 0.13mg 0.035mg 11%
Vitamin B2 0.189mg 0.057mg 10%
Potassium 558mg 260mg 9%
Vitamin B6 0.195mg 0.074mg 9%
Calcium 99mg 40mg 6%
Vitamin B1 0.078mg 0.021mg 5%
Protein 2.86g 0.69g 4%
Vitamin B5 0.065mg 0.246mg 4%
Zinc 0.53mg 0.13mg 4%
Phosphorus 49mg 24mg 4%
Vitamin B3 0.724mg 0.32mg 3%
Choline 19.3mg 6.1mg 2%
Fiber 2.2g 1.6g 2%
Selenium 1µg 0.4µg 1%
Polyunsaturated fat 0.165g 0.079g 1%
Calories 23kcal 16kcal 0%
Fats 0.39g 0.17g 0%
Carbs 3.63g 2.97g 0%
Net carbs 1.43g 1.37g N/A
Sugar 0.42g 1.34g N/A
Sodium 79mg 80mg 0%
Saturated fat 0.063g 0.042g 0%
Monounsaturated fat 0.01g 0.032g 0%
Tryptophan 0.039mg 0.009mg 0%
Threonine 0.122mg 0.02mg 0%
Isoleucine 0.147mg 0.021mg 0%
Leucine 0.223mg 0.032mg 0%
Lysine 0.174mg 0.027mg 0%
Methionine 0.053mg 0.005mg 0%
Phenylalanine 0.129mg 0.02mg 0%
Valine 0.161mg 0.027mg 0%
Histidine 0.064mg 0.012mg 0%
Fructose 0.15g 0.37g 0%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 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 +108.9%
Contains less Sat. FatSaturated fat -33.3%
Contains more Mono. FatMonounsaturated fat +220%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
Celery
Celery
4
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 SucroseSucrose +14.3%
Contains more GlucoseGlucose +263.6%
Contains more FructoseFructose +146.7%
Contains more GalactoseGalactose +380%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g

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.