Celery vs. Edamame
Nutrition comparison of Celery and Edamame
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
celery
versus
edamame
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in celery and edamame:
- Both edamame and celery are high in potassium.
- Edamame has more thiamin, riboflavin, niacin and folate.
- Edamame is a great source of iron and protein.
- Edamame is an excellent source of calcium and dietary fiber.
USDA sources for nutritional information: Celery (Celery, raw) and Edamame (Edamame, frozen, prepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Edamame is high in calories and celery has 88% less calories than edamame - edamame has 121 calories per 100 grams and celery has 14 calories.
For macronutrient ratios, celery is lighter in protein, much heavier in carbs and much lighter in fat compared to edamame per calorie. Celery has a macronutrient ratio of 17:72:11 and for edamame, 37:27:36 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Celery | Edamame | |
|---|---|---|
| Protein | 17% | 37% |
| Carbohydrates | 72% | 27% |
| Fat | 11% | 36% |
| Alcohol | ~ | ~ |
carbohydrates
Edamame and celery contain similar amounts of carbs - edamame has 8.9g of total carbs per 100 grams and celery has 3g of carbohydrates.
The carbs in edamame are made of 58% dietary fiber, 25% sugar and 17% starch, whereas the carbs in celery comprise of 54% dietary fiber and 46% sugar.
dietary fiber
Edamame is an excellent source of dietary fiber and it has 225% more dietary fiber than celery - edamame has 5.2g of dietary fiber per 100 grams and celery has 1.6g of dietary fiber.
sugar
Edamame and celery contain similar amounts of sugar - edamame has 2.2g of sugar per 100 grams and celery has 1.3g of sugar.
Protein
protein
Edamame is a great source of protein and it has 16 times more protein than celery - edamame has 11.9g of protein per 100 grams and celery has 0.69g of protein.
Fat
saturated fat
Both edamame and celery are low in saturated fat - edamame has 0.62g of saturated fat per 100 grams and celery has 0.04g of saturated fat.
trans fat
Both edamame and celery are low in trans fat - edamame has 0.01g of trans fat per 100 grams and celery does not contain significant amounts.
Vitamins
Vitamin C
Edamame has 97% more Vitamin C than celery - edamame has 6.1mg of Vitamin C per 100 grams and celery has 3.1mg of Vitamin C.
Vitamin A
Edamame and celery contain similar amounts of Vitamin A - edamame has 15ug of Vitamin A per 100 grams and celery has 22ug of Vitamin A.
Vitamin E
Edamame and celery contain similar amounts of Vitamin E - edamame has 0.68mg of Vitamin E per 100 grams and celery has 0.27mg of Vitamin E.
Vitamin K
Edamame and celery contain similar amounts of Vitamin K - edamame has 26.7ug of Vitamin K per 100 grams and celery has 29.3ug of Vitamin K.
The B Vitamins
Edamame has more thiamin, riboflavin, niacin and folate. Both celery and edamame contain significant amounts of pantothenic acid and Vitamin B6.
| Celery | Edamame | |
|---|---|---|
| Thiamin | 0.021 MG | 0.2 MG |
| Riboflavin | 0.057 MG | 0.155 MG |
| Niacin | 0.32 MG | 0.915 MG |
| Pantothenic acid | 0.246 MG | 0.395 MG |
| Vitamin B6 | 0.074 MG | 0.1 MG |
| Folate | 36 UG | 311 UG |
Minerals
calcium
Edamame is an excellent source of calcium and it has 58% more calcium than celery - edamame has 63mg of calcium per 100 grams and celery has 40mg of calcium.
iron
Edamame is a great source of iron and it has 10 times more iron than celery - edamame has 2.3mg of iron per 100 grams and celery has 0.2mg of iron.
potassium
Both edamame and celery are high in potassium. Edamame has 68% more potassium than celery - edamame has 436mg of potassium per 100 grams and celery has 260mg of potassium.
Antioxidants and Phytonutrients
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 celery and edamame contain significant amounts of beta-carotene.
| Celery | Edamame | |
|---|---|---|
| beta-carotene | 270 UG | 175 UG |
| lutein + zeaxanthin | 283 UG | 1619 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, edamame has more linoleic acid than celery per 100 grams.
| Celery | Edamame | |
|---|---|---|
| linoleic acid | 0.079 G | 1.792 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.079 G | 1.794 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.
Celery g
()
|
Daily Values (%) |
Edamame 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 edamame or celery contain more calories in 100 grams?Edamame is high in calories and celery has 90% less calories than edamame - edamame has 121 calories in 100g and celery has 14 calories.
Is edamame or celery better for protein?
Edamame is a great source of protein and it has 16 times more protein than celery - edamame has 11.9g of protein per 100 grams and celery has 0.69g of protein.
Does edamame or celery have more carbohydrates?
By weight, edamame and celery contain similar amounts of carbs - edamame has 8.9g of carbs for 100g and celery has 3g of carbohydrates. the carbs in edamame are made of 60% dietary fiber, 30% sugar and 20% starch, whereas the carbs in celery comprise of 50% dietary fiber and 50% sugar.
Does edamame or celery contain more calcium?
Edamame is a rich source of calcium and it has 60% more calcium than celery - edamame has 63mg of calcium in 100 grams and celery has 40mg of calcium.
Does edamame or celery contain more potassium?
Both edamame and celery are high in potassium. Edamame has 70% more potassium than celery - edamame has 436mg of potassium in 100 grams and celery has 260mg of potassium.