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  6. Celery vs. Asparagus

Celery vs. Asparagus — In-Depth Nutrition Comparison

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The main differences between celery and asparagus

  • Celery contains less iron, copper, vitamin K, vitamin B1, vitamin B2, and vitamin E than asparagus.
  • Daily need coverage for iron for asparagus is 24% higher.

Food types used in this article are Celery, raw and Asparagus, raw.

Infographic

Celery vs Asparagus infographic
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Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Celery
Celery
2
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
Contains more CalciumCalcium +66.7%
Contains more PotassiumPotassium +28.7%
Contains more MagnesiumMagnesium +27.3%
Contains more IronIron +970%
Contains more CopperCopper +440%
Contains more ZincZinc +315.4%
Contains more PhosphorusPhosphorus +116.7%
Contains less SodiumSodium -97.5%
Contains more ManganeseManganese +53.4%
Contains more SeleniumSelenium +475%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Celery
Celery
0
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 10% 0% 7.3% 5.4% 5.3% 13% 6% 15% 17% 0% 73% 27%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 19% 0% 13% 23% 36% 33% 18% 16% 21% 0% 104% 39%
Contains more Vitamin CVitamin C +80.6%
Contains more Vitamin AVitamin A +72.7%
Contains more Vitamin EVitamin E +318.5%
Contains more Vitamin B1Vitamin B1 +581%
Contains more Vitamin B2Vitamin B2 +147.4%
Contains more Vitamin B3Vitamin B3 +205.6%
Contains more Vitamin B5Vitamin B5 +11.4%
Contains more Vitamin B6Vitamin B6 +23%
Contains more Vitamin KVitamin K +42%
Contains more FolateFolate +44.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Celery Asparagus DV% diff.
Iron 0.2mg 2.14mg 24%
Copper 0.035mg 0.189mg 17%
Vitamin B1 0.021mg 0.143mg 10%
Vitamin K 29.3µg 41.6µg 10%
Vitamin E 0.27mg 1.13mg 6%
Vitamin B2 0.057mg 0.141mg 6%
Zinc 0.13mg 0.54mg 4%
Phosphorus 24mg 52mg 4%
Vitamin B3 0.32mg 0.978mg 4%
Folate 36µg 52µg 4%
Protein 0.69g 2.2g 3%
Vitamin C 3.1mg 5.6mg 3%
Sodium 80mg 2mg 3%
Selenium 0.4µg 2.3µg 3%
Calcium 40mg 24mg 2%
Potassium 260mg 202mg 2%
Fiber 1.6g 2.1g 2%
Vitamin A 22µg 38µg 2%
Manganese 0.103mg 0.158mg 2%
Choline 6.1mg 16mg 2%
Magnesium 11mg 14mg 1%
Vitamin B5 0.246mg 0.274mg 1%
Vitamin B6 0.074mg 0.091mg 1%
Fructose 0.37g 1g 1%
Calories 16kcal 20kcal 0%
Protein per 100 calories 4.3g 11g N/A
Calories per 10 g protein 232kcal 91kcal N/A
Weight per 100 calories 625g 500g N/A
Fats 0.17g 0.12g 0%
Net carbs 1.37g 1.78g N/A
Carbs 2.97g 3.88g 0%
Sugar 1.34g 1.88g N/A
Saturated fat 0.042g 0.04g 0%
Monounsaturated fat 0.032g 0g 0%
Polyunsaturated fat 0.079g 0.05g 0%
Tryptophan 0.009mg 0.027mg 0%
Threonine 0.02mg 0.084mg 0%
Isoleucine 0.021mg 0.075mg 0%
Leucine 0.032mg 0.128mg 0%
Lysine 0.027mg 0.104mg 0%
Methionine 0.005mg 0.031mg 0%
Phenylalanine 0.02mg 0.075mg 0%
Valine 0.027mg 0.115mg 0%
Histidine 0.012mg 0.049mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Celery
Celery
2
3% 95%
Protein: 0.69 g
Fats: 0.17 g
Carbs: 2.97 g
Water: 95.43 g
Other: 0.74 g
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Contains more FatsFats +41.7%
Contains more ProteinProtein +218.8%
Contains more CarbsCarbs +30.6%
~equal in Water ~93.22g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
44% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +58%
~equal in Saturated fat ~0.04g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Celery
Celery
1
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
12% 35% 53%
Starch: 0 g
Sucrose: 0.23 g
Glucose: 0.65 g
Fructose: 1 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more GalactoseGalactose +∞%
Contains more SucroseSucrose +187.5%
Contains more GlucoseGlucose +62.5%
Contains more FructoseFructose +170.3%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g

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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. Celery - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169988/nutrients
  2. Asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.