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Spinach vs Celery - In-Depth Nutrition Comparison

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Significant differences between Spinach and Celery

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

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
0
Celery
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%
Equal in Sodium - 80
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 30% 102% 57% 22% 50% 11% 15% 44%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 8% 8% 11% 23% 11% 4% 12%
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%
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" chart 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 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 Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 1208%
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 +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 Vitamin K +1548.1%
Contains more Vitamin B5 +278.5%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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 1.43g 1.37g Spinach
Protein 2.86g 0.69g Spinach
Fats 0.39g 0.17g Spinach
Carbs 3.63g 2.97g Spinach
Calories 23kcal 16kcal Spinach
Starch g 0g Celery
Fructose 0.15g 0.37g Celery
Sugar 0.42g 1.34g Spinach
Fiber 2.2g 1.6g Spinach
Calcium 99mg 40mg Spinach
Iron 2.71mg 0.2mg Spinach
Magnesium 79mg 11mg Spinach
Phosphorus 49mg 24mg Spinach
Potassium 558mg 260mg Spinach
Sodium 79mg 80mg Spinach
Zinc 0.53mg 0.13mg Spinach
Copper 0.13mg 0.035mg Spinach
Vitamin A 9377IU 449IU Spinach
Vitamin E 2.03mg 0.27mg Spinach
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 28.1mg 3.1mg Spinach
Vitamin B1 0.078mg 0.021mg Spinach
Vitamin B2 0.189mg 0.057mg Spinach
Vitamin B3 0.724mg 0.32mg Spinach
Vitamin B5 0.065mg 0.246mg Celery
Vitamin B6 0.195mg 0.074mg Spinach
Folate 194µg 36µg Spinach
Vitamin B12 0µg 0µg
Vitamin K 482.9µg 29.3µg Spinach
Tryptophan 0.039mg 0.009mg Spinach
Threonine 0.122mg 0.02mg Spinach
Isoleucine 0.147mg 0.021mg Spinach
Leucine 0.223mg 0.032mg Spinach
Lysine 0.174mg 0.027mg Spinach
Methionine 0.053mg 0.005mg Spinach
Phenylalanine 0.129mg 0.02mg Spinach
Valine 0.161mg 0.027mg Spinach
Histidine 0.064mg 0.012mg Spinach
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.063g 0.042g Celery
Monounsaturated Fat 0.01g 0.032g Celery
Polyunsaturated fat 0.165g 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

People also compare

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
181
Spinach
17
Celery
Mineral Summary Score
41
Spinach
11
Celery

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
17%
Spinach
4%
Celery
Carbohydrates
4%
Spinach
3%
Celery
Fats
2%
Spinach
1%
Celery

Comparison summary

Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 0.92g)
Which food contains less Sodium?
Spinach
Spinach contains less Sodium (difference - 1mg)
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 - 0.021g)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Spinach - 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.