Celery vs. Spinach
Nutrition comparison of Celery and Spinach
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
celery
versus
spinach
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in celery and spinach:
- Both spinach and celery are high in potassium.
- Spinach has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, celery contains more pantothenic acid.
- Spinach is a great source of dietary fiber and iron.
- Spinach is an excellent source of Vitamin A, Vitamin C, Vitamin K and calcium.
USDA sources for nutritional information: Celery (Celery, raw) and Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Spinach and celery contain similar amounts of calories - spinach has 23 calories per 100 grams and celery has 14 calories.
For macronutrient ratios, celery is much lighter in protein, much heavier in carbs and similar to spinach for fat. Celery has a macronutrient ratio of 17:72:11 and for spinach, 39:49:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Celery | Spinach | |
|---|---|---|
| Protein | 17% | 39% |
| Carbohydrates | 72% | 49% |
| Fat | 11% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Both spinach and celery are low in carbohydrates - spinach has 3.6g of total carbs per 100 grams and celery has 3g of carbohydrates.
dietary fiber
Spinach is a great source of dietary fiber and it has 38% more dietary fiber than celery - spinach has 2.2g of dietary fiber per 100 grams and celery has 1.6g of dietary fiber.
sugar
Spinach and celery contain similar amounts of sugar - spinach has 0.42g of sugar per 100 grams and celery has 1.3g of sugar.
Protein
protein
Spinach has 314% more protein than celery - spinach has 2.9g of protein per 100 grams and celery has 0.69g of protein.
Fat
saturated fat
Both spinach and celery are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and celery has 0.04g of saturated fat.
Vitamins
Vitamin C
Spinach is an excellent source of Vitamin C and it has 806% more Vitamin C than celery - spinach has 28.1mg of Vitamin C per 100 grams and celery has 3.1mg of Vitamin C.
Vitamin A
Spinach is an excellent source of Vitamin A and it has 20 times more Vitamin A than celery - spinach has 469ug of Vitamin A per 100 grams and celery has 22ug of Vitamin A.
Vitamin E
Spinach has 652% more Vitamin E than celery - spinach has 2mg of Vitamin E per 100 grams and celery has 0.27mg of Vitamin E.
Vitamin K
Spinach is an excellent source of Vitamin K and it has 15 times more Vitamin K than celery - spinach has 482.9ug of Vitamin K per 100 grams and celery has 29.3ug of Vitamin K.
The B Vitamins
Spinach has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, celery contains more pantothenic acid.
| Celery | Spinach | |
|---|---|---|
| Thiamin | 0.021 MG | 0.078 MG |
| Riboflavin | 0.057 MG | 0.189 MG |
| Niacin | 0.32 MG | 0.724 MG |
| Pantothenic acid | 0.246 MG | 0.065 MG |
| Vitamin B6 | 0.074 MG | 0.195 MG |
| Folate | 36 UG | 194 UG |
Minerals
calcium
Spinach is an excellent source of calcium and it has 148% more calcium than celery - spinach has 99mg of calcium per 100 grams and celery has 40mg of calcium.
iron
Spinach is a great source of iron and it has 12 times more iron than celery - spinach has 2.7mg of iron per 100 grams and celery has 0.2mg of iron.
potassium
Both spinach and celery are high in potassium. Spinach has 115% more potassium than celery - spinach has 558mg 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, celery has more apigenin than spinach per 100 grams, however, spinach contains more kaempferol, quercetin and myricetin than celery per 100 grams. Both celery and spinach contain significant amounts of luteolin.
| Celery | Spinach | |
|---|---|---|
| apigenin | 2.85 mg | ~ |
| luteolin | 1.05 mg | 0.74 mg |
| kaempferol | 0.22 mg | 6.38 mg |
| Quercetin | 0.39 mg | 3.97 mg |
| myricetin | ~ | 0.35 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,
| Celery | Spinach | |
|---|---|---|
| beta-carotene | 270 UG | 5626 UG |
| lutein + zeaxanthin | 283 UG | 12198 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, celery has more linoleic acid than spinach per 100 grams.
| Celery | Spinach | |
|---|---|---|
| linoleic acid | 0.079 G | 0.026 G |
| Total | 0.079 G | 0.026 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Celery or Spinach .
Celery g
()
|
Daily Values (%) |
Spinach g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 spinach or celery contain more calories in 100 grams?Spinach and celery contain similar amounts of calories - spinach has 23 calories in 100g and celery has 14 calories.
Is spinach or celery better for protein?
Spinach has 310% more protein than celery - spinach has 2.9g of protein per 100 grams and celery has 0.69g of protein.
Does spinach or celery have more carbohydrates?
By weight, both spinach and celery are low in carbohydrates - spinach has 3.6g of carbs for 100g and celery has 3g of carbohydrates.
Does spinach or celery contain more calcium?
Spinach is a rich source of calcium and it has 150% more calcium than celery - spinach has 99mg of calcium in 100 grams and celery has 40mg of calcium.
Does spinach or celery contain more potassium?
Both spinach and celery are high in potassium. Spinach has 120% more potassium than celery - spinach has 558mg of potassium in 100 grams and celery has 260mg of potassium.