Celery vs. Sweet Potatoes
Nutrition comparison of Celery and Sweet Potatoes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
celery
versus
sweet potatoes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in celery and sweet potatoes:
- Both sweet potatoes and celery are high in potassium.
- Celery has 5.7 times less carbohydrates than sweet potato.
- Celery has signficantly less calories than sweet potato.
- Sweet potato has more beta-carotene than celery, however, celery contains more lutein + zeaxanthin than sweet potato.
- Sweet potato has more thiamin, pantothenic acid and Vitamin B6, however, celery contains more folate.
- Sweet potato is a great source of dietary fiber.
- Sweet potato is an excellent source of Vitamin A.
USDA sources for nutritional information: Celery (Celery, raw) and Sweet Potatoes (Sweet potato, raw, unprepared) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Celery has signficantly less calories than sweet potato - sweet potato has 86 calories per 100 grams and celery has 14 calories.
For macronutrient ratios, celery is heavier in protein, lighter in carbs and heavier in fat compared to sweet potatoes per calorie. Celery has a macronutrient ratio of 17:72:11 and for sweet potatoes, 7:92:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Celery | Sweet Potatoes | |
|---|---|---|
| Protein | 17% | 7% |
| Carbohydrates | 72% | 92% |
| Fat | 11% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Celery has 5.7 times less carbohydrates than sweet potato - sweet potato has 20.1g of total carbs per 100 grams and celery has 3g of carbohydrates.
The carbs in sweet potatoes are made of 64% starch, 21% sugar and 15% dietary fiber, whereas the carbs in celery comprise of 54% dietary fiber and 46% sugar.
dietary fiber
Sweet potato is a great source of dietary fiber and it has 88% more dietary fiber than celery - sweet potato has 3g of dietary fiber per 100 grams and celery has 1.6g of dietary fiber.
sugar
Sweet potatoes and celery contain similar amounts of sugar - sweet potato has 4.2g of sugar per 100 grams and celery has 1.3g of sugar.
Protein
protein
Sweet potatoes and celery contain similar amounts of protein - sweet potato has 1.6g of protein per 100 grams and celery has 0.69g of protein.
Fat
saturated fat
Both sweet potatoes and celery are low in saturated fat - sweet potato has 0.02g of saturated fat per 100 grams and celery has 0.04g of saturated fat.
Vitamins
Vitamin C
Sweet potatoes and celery contain similar amounts of Vitamin C - sweet potato has 2.4mg of Vitamin C per 100 grams and celery has 3.1mg of Vitamin C.
Vitamin A
Sweet potato is an excellent source of Vitamin A and it has 31 times more Vitamin A than celery - sweet potato has 709ug of Vitamin A per 100 grams and celery has 22ug of Vitamin A.
Vitamin E
Sweet potatoes and celery contain similar amounts of Vitamin E - sweet potato has 0.26mg of Vitamin E per 100 grams and celery has 0.27mg of Vitamin E.
Vitamin K
Celery has 15 times more Vitamin K than sweet potato - sweet potato has 1.8ug of Vitamin K per 100 grams and celery has 29.3ug of Vitamin K.
The B Vitamins
Sweet potato has more thiamin, pantothenic acid and Vitamin B6, however, celery contains more folate. Both celery and sweet potatoes contain significant amounts of riboflavin and niacin.
| Celery | Sweet Potatoes | |
|---|---|---|
| Thiamin | 0.021 MG | 0.078 MG |
| Riboflavin | 0.057 MG | 0.061 MG |
| Niacin | 0.32 MG | 0.557 MG |
| Pantothenic acid | 0.246 MG | 0.8 MG |
| Vitamin B6 | 0.074 MG | 0.209 MG |
| Folate | 36 UG | 11 UG |
Minerals
calcium
Celery has 33% more calcium than sweet potato - sweet potato has 30mg of calcium per 100 grams and celery has 40mg of calcium.
iron
Sweet potato has 205% more iron than celery - sweet potato has 0.61mg of iron per 100 grams and celery has 0.2mg of iron.
potassium
Both sweet potatoes and celery are high in potassium. Sweet potato has 30% more potassium than celery - sweet potato has 337mg 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 | Sweet Potatoes | |
|---|---|---|
| apigenin | 2.85 mg | 0.01 mg |
| luteolin | 1.05 mg | 0.02 mg |
| kaempferol | 0.22 mg | 0.01 mg |
| Quercetin | 0.39 mg | 0.01 mg |
| myricetin | ~ | 0.03 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, sweet potato has more beta-carotene than celery per 100 grams, however, celery contains more lutein + zeaxanthin than sweet potato per 100 grams.
| Celery | Sweet Potatoes | |
|---|---|---|
| beta-carotene | 270 UG | 8509 UG |
| lutein + zeaxanthin | 283 UG | ~ |
| alpha-carotene | ~ | 7 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, celery has more linoleic acid than sweet potato per 100 grams.
| Celery | Sweet Potatoes | |
|---|---|---|
| linoleic acid | 0.079 G | 0.013 G |
| Total | 0.079 G | 0.013 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.
Note: The specific food items compared are: Celery (Celery, raw) and Sweet Potatoes (Sweet potato, raw, unprepared) .
Celery g
()
|
Daily Values (%) |
Sweet Potatoes 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 % |
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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 % |
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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 % |
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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 sweet potatoes or celery contain more calories in 100 grams?Celery has signficantly less calories than sweet potato - sweet potato has 86 calories in 100g and celery has 14 calories.
Does sweet potatoes or celery have more carbohydrates?
By weight, celery has 5.7 times fewer carbohydrates than sweet potato - sweet potato has 20.1g of carbs for 100g and celery has 3g of carbohydrates. the carbs in sweet potatoes are made of 60% starch, 20% sugar and 20% dietary fiber, whereas the carbs in celery comprise of 50% dietary fiber and 50% sugar.
Does sweet potatoes or celery contain more potassium?
Both sweet potatoes and celery are high in potassium. Sweet potato has 30% more potassium than celery - sweet potato has 337mg of potassium in 100 grams and celery has 260mg of potassium.