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  6. Spinach vs. Celery

Spinach vs. Celery — In-Depth Nutrition Comparison

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Differences between spinach and celery

  • Celery contains less vitamin K, vitamin A, iron, manganese, folate, magnesium, copper, vitamin B2, vitamin B6, and vitamin E than spinach.
  • Spinach's daily need coverage for vitamin K is 387% higher.
  • Celery contains 23 times less vitamin A than spinach. Spinach contains 10481IU of vitamin A, while celery contains 449IU.

The food types used in this comparison are Spinach, cooked, boiled, drained, without salt and Celery, raw.

Infographic

Spinach 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.
Spinach
Spinach
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 62% 41% 41% 134% 58% 21% 24% 9.1% 122% 8.2%
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 +690.9%
Contains more CalciumCalcium +240%
Contains more PotassiumPotassium +79.2%
Contains more IronIron +1685%
Contains more CopperCopper +397.1%
Contains more ZincZinc +484.6%
Contains more PhosphorusPhosphorus +133.3%
Contains less SodiumSodium -12.5%
Contains more ManganeseManganese +807.8%
Contains more SeleniumSelenium +275%

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.
Spinach
Spinach
10
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 33% 175% 42% 0% 24% 54% 9.2% 8.7% 56% 0% 1234% 110% 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 +216.1%
Contains more Vitamin AVitamin A +2281.8%
Contains more Vitamin EVitamin E +670.4%
Contains more Vitamin B1Vitamin B1 +352.4%
Contains more Vitamin B2Vitamin B2 +314%
Contains more Vitamin B3Vitamin B3 +53.1%
Contains more Vitamin B6Vitamin B6 +227%
Contains more Vitamin KVitamin K +1584.6%
Contains more FolateFolate +305.6%
Contains more CholineCholine +223%
Contains more Vitamin B5Vitamin B5 +69.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spinach Celery DV% diff.
Vitamin K 493.6µg 29.3µg 387%
Vitamin A 524µg 22µg 56%
Iron 3.57mg 0.2mg 42%
Manganese 0.935mg 0.103mg 36%
Folate 146µg 36µg 28%
Magnesium 87mg 11mg 18%
Copper 0.174mg 0.035mg 15%
Vitamin B2 0.236mg 0.057mg 14%
Vitamin B6 0.242mg 0.074mg 13%
Vitamin E 2.08mg 0.27mg 12%
Calcium 136mg 40mg 10%
Vitamin C 9.8mg 3.1mg 7%
Vitamin B1 0.095mg 0.021mg 6%
Zinc 0.76mg 0.13mg 6%
Potassium 466mg 260mg 6%
Phosphorus 56mg 24mg 5%
Protein 2.97g 0.69g 5%
Fiber 2.4g 1.6g 3%
Vitamin B5 0.145mg 0.246mg 2%
Choline 19.7mg 6.1mg 2%
Selenium 1.5µg 0.4µg 2%
Vitamin B3 0.49mg 0.32mg 1%
Calories 23kcal 16kcal 0%
Fats 0.26g 0.17g 0%
Carbs 3.75g 2.97g 0%
Net carbs 1.35g 1.37g N/A
Sugar 0.43g 1.34g N/A
Sodium 70mg 80mg 0%
Saturated fat 0.043g 0.042g 0%
Monounsaturated fat 0.006g 0.032g 0%
Polyunsaturated fat 0.109g 0.079g 0%
Tryptophan 0.04mg 0.009mg 0%
Threonine 0.127mg 0.02mg 0%
Isoleucine 0.152mg 0.021mg 0%
Leucine 0.231mg 0.032mg 0%
Lysine 0.182mg 0.027mg 0%
Methionine 0.055mg 0.005mg 0%
Phenylalanine 0.134mg 0.02mg 0%
Valine 0.168mg 0.027mg 0%
Histidine 0.066mg 0.012mg 0%
Fructose 0.37g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 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 +330.4%
Contains more FatsFats +52.9%
Contains more CarbsCarbs +26.3%
Contains more OtherOther +144.6%
~equal in Water ~95.43g

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 4% 69%
Saturated fat: Sat. Fat 0.043 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.109 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 +38%
Contains more Mono. FatMonounsaturated fat +433.3%
~equal in Saturated fat ~0.042g

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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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.