Arugula vs. Celery
Nutrition comparison of Arugula and Celery
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
arugula
versus
celery
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in arugula and celery:
- Both arugula and celery are high in potassium.
- Arugula has more folate.
- Arugula is a great source of Vitamin A, Vitamin C and Vitamin K.
- Arugula is an excellent source of calcium.
USDA sources for nutritional information: Arugula (Arugula, raw) and Celery (Celery, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Arugula and celery contain similar amounts of calories - arugula has 25 calories per 100 grams and celery has 14 calories.
For macronutrient ratios, arugula is much heavier in protein, much lighter in carbs and lighter in fat compared to celery per calorie. Arugula has a macronutrient ratio of 50:50:0 and for celery, 17:72:11 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Arugula | Celery | |
|---|---|---|
| Protein | 50% | 17% |
| Carbohydrates | 50% | 72% |
| Fat | ~ | 11% |
| Alcohol | ~ | ~ |
carbohydrates
Both arugula and celery are low in carbohydrates - arugula has 3.7g of total carbs per 100 grams and celery has 3g of carbohydrates.
The carbs in arugula are made of 56% sugar and 44% dietary fiber, whereas the carbs in celery comprise of 54% dietary fiber and 46% sugar.
dietary fiber
Arugula and celery contain similar amounts of dietary fiber - arugula has 1.6g of dietary fiber per 100 grams and celery has 1.6g of dietary fiber.
sugar
Arugula and celery contain similar amounts of sugar - arugula has 2.1g of sugar per 100 grams and celery has 1.3g of sugar.
Protein
protein
Arugula has 274% more protein than celery - arugula has 2.6g of protein per 100 grams and celery has 0.69g of protein.
Fat
saturated fat
Both arugula and celery are low in saturated fat - arugula has 0.09g of saturated fat per 100 grams and celery has 0.04g of saturated fat.
Vitamins
Vitamin C
Arugula is a great source of Vitamin C and it has 384% more Vitamin C than celery - arugula has 15mg of Vitamin C per 100 grams and celery has 3.1mg of Vitamin C.
Vitamin A
Arugula is a great source of Vitamin A and it has 441% more Vitamin A than celery - arugula has 119ug of Vitamin A per 100 grams and celery has 22ug of Vitamin A.
Vitamin E
Arugula and celery contain similar amounts of Vitamin E - arugula has 0.43mg of Vitamin E per 100 grams and celery has 0.27mg of Vitamin E.
Vitamin K
Arugula is a great source of Vitamin K and it has 271% more Vitamin K than celery - arugula has 108.6ug of Vitamin K per 100 grams and celery has 29.3ug of Vitamin K.
The B Vitamins
Arugula has more folate. Both arugula and celery contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
| Arugula | Celery | |
|---|---|---|
| Thiamin | 0.044 MG | 0.021 MG |
| Riboflavin | 0.086 MG | 0.057 MG |
| Niacin | 0.305 MG | 0.32 MG |
| Pantothenic acid | 0.437 MG | 0.246 MG |
| Vitamin B6 | 0.073 MG | 0.074 MG |
| Folate | 97 UG | 36 UG |
Minerals
calcium
Arugula is an excellent source of calcium and it has 300% more calcium than celery - arugula has 160mg of calcium per 100 grams and celery has 40mg of calcium.
iron
Arugula has 630% more iron than celery - arugula has 1.5mg of iron per 100 grams and celery has 0.2mg of iron.
potassium
Both arugula and celery are high in potassium. Arugula has 42% more potassium than celery - arugula has 369mg of potassium per 100 grams and celery has 260mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, arugula has more isorhamnetin, kaempferol and quercetin than celery per 100 grams, however, celery contains more apigenin and luteolin than arugula per 100 grams.
| Arugula | Celery | |
|---|---|---|
| isorhamnetin | 4.3 mg | ~ |
| kaempferol | 34.89 mg | 0.22 mg |
| Quercetin | 7.92 mg | 0.39 mg |
| apigenin | ~ | 2.85 mg |
| luteolin | ~ | 1.05 mg |
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Arugula | Celery | |
|---|---|---|
| beta-carotene | 1424 UG | 270 UG |
| lutein + zeaxanthin | 3555 UG | 283 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both arugula and celery contain significant amounts of linoleic acid.
| Arugula | Celery | |
|---|---|---|
| linoleic acid | 0.13 G | 0.079 G |
| other omega 6 | 0.002 G | ~ |
| Total | 0.132 G | 0.079 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Arugula g
()
|
Daily Values (%) |
Celery g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does arugula or celery contain more calories in 100 grams?Arugula and celery contain similar amounts of calories - arugula has 25 calories in 100g and celery has 14 calories.
Is arugula or celery better for protein?
Arugula has 270% more protein than celery - arugula has 2.6g of protein per 100 grams and celery has 0.69g of protein.
Does arugula or celery have more carbohydrates?
By weight, both arugula and celery are low in carbohydrates - arugula has 3.7g of carbs for 100g and celery has 3g of carbohydrates. the carbs in arugula are made of 60% sugar and 40% dietary fiber, whereas the carbs in celery comprise of 50% dietary fiber and 50% sugar.
Does arugula or celery contain more calcium?
Arugula is a rich source of calcium and it has 300% more calcium than celery - arugula has 160mg of calcium in 100 grams and celery has 40mg of calcium.
Does arugula or celery contain more potassium?
Both arugula and celery are high in potassium. Arugula has 40% more potassium than celery - arugula has 369mg of potassium in 100 grams and celery has 260mg of potassium.