Asparagus vs. Celery
Nutrition comparison of Asparagus and Celery
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
asparagus
versus
celery
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in asparagus and celery:
- Both asparagus and celery are high in potassium.
- Asparagus has more thiamin, riboflavin and niacin.
- Asparagus is a great source of dietary fiber and iron.
USDA sources for nutritional information: Asparagus (Asparagus, raw) and Celery (Celery, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Asparagus and celery contain similar amounts of calories - asparagus has 20 calories per 100 grams and celery has 14 calories.
For macronutrient ratios, asparagus is heavier in protein, lighter in carbs and lighter in fat compared to celery per calorie. Asparagus has a macronutrient ratio of 34:61:5 and for celery, 17:72:11 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Asparagus | Celery | |
|---|---|---|
| Protein | 34% | 17% |
| Carbohydrates | 61% | 72% |
| Fat | 5% | 11% |
| Alcohol | ~ | ~ |
carbohydrates
Both asparagus and celery are low in carbohydrates - asparagus has 3.9g of total carbs per 100 grams and celery has 3g of carbohydrates.
The carbs in asparagus are made of 53% dietary fiber and 47% sugar, whereas the carbs in celery comprise of 54% dietary fiber and 46% sugar.
dietary fiber
Asparagus is a great source of dietary fiber and it has 31% more dietary fiber than celery - asparagus has 2.1g of dietary fiber per 100 grams and celery has 1.6g of dietary fiber.
sugar
Asparagus and celery contain similar amounts of sugar - asparagus has 1.9g of sugar per 100 grams and celery has 1.3g of sugar.
Protein
protein
Asparagus and celery contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and celery has 0.69g of protein.
Fat
saturated fat
Both asparagus and celery are low in saturated fat - asparagus has 0.04g of saturated fat per 100 grams and celery has 0.04g of saturated fat.
Vitamins
Vitamin C
Asparagus has 81% more Vitamin C than celery - asparagus has 5.6mg of Vitamin C per 100 grams and celery has 3.1mg of Vitamin C.
Vitamin A
Asparagus and celery contain similar amounts of Vitamin A - asparagus has 38ug of Vitamin A per 100 grams and celery has 22ug of Vitamin A.
Vitamin E
Asparagus and celery contain similar amounts of Vitamin E - asparagus has 1.1mg of Vitamin E per 100 grams and celery has 0.27mg of Vitamin E.
Vitamin K
Asparagus and celery contain similar amounts of Vitamin K - asparagus has 41.6ug of Vitamin K per 100 grams and celery has 29.3ug of Vitamin K.
The B Vitamins
Asparagus has more thiamin, riboflavin and niacin. Both asparagus and celery contain significant amounts of pantothenic acid, Vitamin B6 and folate.
| Asparagus | Celery | |
|---|---|---|
| Thiamin | 0.143 MG | 0.021 MG |
| Riboflavin | 0.141 MG | 0.057 MG |
| Niacin | 0.978 MG | 0.32 MG |
| Pantothenic acid | 0.274 MG | 0.246 MG |
| Vitamin B6 | 0.091 MG | 0.074 MG |
| Folate | 52 UG | 36 UG |
Minerals
calcium
Celery has 67% more calcium than asparagus - asparagus has 24mg of calcium per 100 grams and celery has 40mg of calcium.
iron
Asparagus is a great source of iron and it has 970% more iron than celery - asparagus has 2.1mg of iron per 100 grams and celery has 0.2mg of iron.
potassium
Both asparagus and celery are high in potassium. Celery has 29% more potassium than asparagus - asparagus has 202mg 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, asparagus has more isorhamnetin, kaempferol and quercetin than celery per 100 grams, however, celery contains more apigenin and luteolin than asparagus per 100 grams.
| Asparagus | Celery | |
|---|---|---|
| isorhamnetin | 5.7 mg | ~ |
| kaempferol | 1.39 mg | 0.22 mg |
| Quercetin | 13.98 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, both asparagus and celery contain significant amounts of beta-carotene.
| Asparagus | Celery | |
|---|---|---|
| beta-carotene | 449 UG | 270 UG |
| alpha-carotene | 9 UG | ~ |
| lutein + zeaxanthin | 710 UG | 283 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both asparagus and celery contain significant amounts of linoleic acid.
| Asparagus | Celery | |
|---|---|---|
| linoleic acid | 0.04 G | 0.079 G |
| Total | 0.04 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.
Asparagus 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 asparagus or celery contain more calories in 100 grams?Asparagus and celery contain similar amounts of calories - asparagus has 20 calories in 100g and celery has 14 calories.
Is asparagus or celery better for protein?
Asparagus and celery contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and celery has 0.69g of protein.
Does asparagus or celery have more carbohydrates?
By weight, both asparagus and celery are low in carbohydrates - asparagus has 3.9g of carbs for 100g and celery has 3g of carbohydrates. the carbs in asparagus are made of 50% dietary fiber and 50% sugar, whereas the carbs in celery comprise of 50% dietary fiber and 50% sugar.
Does asparagus or celery contain more potassium?
Both asparagus and celery are high in potassium. Celery has 30% more potassium than asparagus - asparagus has 202mg of potassium in 100 grams and celery has 260mg of potassium.