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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 RAE, 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 24 times less Vitamin A RAE than Spinach. Spinach contains 524µg of Vitamin A RAE, while Celery contains 22µg.

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
:
0
Celery
Celery
Contains more Calcium +240%
Contains more Iron +1685%
Contains more Magnesium +690.9%
Contains more Phosphorus +133.3%
Contains more Potassium +79.2%
Contains less Sodium -12.5%
Contains more Zinc +484.6%
Contains more Copper +397.1%
Contains more Manganese +807.8%
Contains more Selenium +275%
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Celery
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 8% 8% 11% 23% 11% 4% 12% 14% 3%
Contains more Calcium +240%
Contains more Iron +1685%
Contains more Magnesium +690.9%
Contains more Phosphorus +133.3%
Contains more Potassium +79.2%
Contains less Sodium -12.5%
Contains more Zinc +484.6%
Contains more Copper +397.1%
Contains more Manganese +807.8%
Contains more Selenium +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
9
:
1
Celery
Celery
Contains more Vitamin A +2234.3%
Contains more Vitamin E +670.4%
Contains more Vitamin C +216.1%
Contains more Vitamin B1 +352.4%
Contains more Vitamin B2 +314%
Contains more Vitamin B3 +53.1%
Contains more Vitamin B6 +227%
Contains more Folate +305.6%
Contains more Vitamin K +1584.6%
Contains more Vitamin B5 +69.7%
Spinach
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
Celery
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 +2234.3%
Contains more Vitamin E +670.4%
Contains more Vitamin C +216.1%
Contains more Vitamin B1 +352.4%
Contains more Vitamin B2 +314%
Contains more Vitamin B3 +53.1%
Contains more Vitamin B6 +227%
Contains more Folate +305.6%
Contains more Vitamin K +1584.6%
Contains more Vitamin B5 +69.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach
Spinach
4
:
1
Celery
Celery
Contains more Protein +330.4%
Contains more Fats +52.9%
Contains more Carbs +26.3%
Contains more Other +144.6%
Equal in Water - 95.43
Spinach
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
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 +330.4%
Contains more Fats +52.9%
Contains more Carbs +26.3%
Contains more Other +144.6%
Equal in Water - 95.43

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach
Spinach
1
:
2
Celery
Celery
Contains more Polyunsaturated fat +38%
Contains more Monounsaturated Fat +433.3%
Equal in Saturated Fat - 0.042
Spinach
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
Celery
27% 21% 52%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.079 g
Contains more Polyunsaturated fat +38%
Contains more Monounsaturated Fat +433.3%
Equal in Saturated Fat - 0.042

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spinach 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 Celery Opinion
Net carbs 1.35g 1.37g Celery
Protein 2.97g 0.69g Spinach
Fats 0.26g 0.17g Spinach
Carbs 3.75g 2.97g Spinach
Calories 23kcal 16kcal Spinach
Fructose 0.37g Celery
Sugar 0.43g 1.34g Spinach
Fiber 2.4g 1.6g Spinach
Calcium 136mg 40mg Spinach
Iron 3.57mg 0.2mg Spinach
Magnesium 87mg 11mg Spinach
Phosphorus 56mg 24mg Spinach
Potassium 466mg 260mg Spinach
Sodium 70mg 80mg Spinach
Zinc 0.76mg 0.13mg Spinach
Copper 0.174mg 0.035mg Spinach
Manganese 0.935mg 0.103mg Spinach
Selenium 1.5µg 0.4µg Spinach
Vitamin A 10481IU 449IU Spinach
Vitamin A RAE 524µg 22µg Spinach
Vitamin E 2.08mg 0.27mg Spinach
Vitamin C 9.8mg 3.1mg Spinach
Vitamin B1 0.095mg 0.021mg Spinach
Vitamin B2 0.236mg 0.057mg Spinach
Vitamin B3 0.49mg 0.32mg Spinach
Vitamin B5 0.145mg 0.246mg Celery
Vitamin B6 0.242mg 0.074mg Spinach
Folate 146µg 36µg Spinach
Vitamin K 493.6µg 29.3µg Spinach
Tryptophan 0.04mg 0.009mg Spinach
Threonine 0.127mg 0.02mg Spinach
Isoleucine 0.152mg 0.021mg Spinach
Leucine 0.231mg 0.032mg Spinach
Lysine 0.182mg 0.027mg Spinach
Methionine 0.055mg 0.005mg Spinach
Phenylalanine 0.134mg 0.02mg Spinach
Valine 0.168mg 0.027mg Spinach
Histidine 0.066mg 0.012mg Spinach
Saturated Fat 0.043g 0.042g Celery
Monounsaturated Fat 0.006g 0.032g Celery
Polyunsaturated fat 0.109g 0.079g Spinach

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach 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
183%
Spinach
17%
Celery
Minerals Daily Need Coverage Score
52%
Spinach
10%
Celery

Comparison summary

Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 0.91g)
Which food contains less Sodium?
Spinach
Spinach contains less Sodium (difference - 10mg)
Which food is cheaper?
Spinach
Spinach is cheaper (difference - $0.4)
Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food is richer in vitamins?
Spinach
Spinach is relatively richer in vitamins
Which food is lower in Saturated Fat?
Celery
Celery is lower in Saturated Fat (difference - 0.00099999999999999g)
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 - 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.