Celery vs. Zucchini
Nutrition comparison of Celery and Zucchini
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
celery
versus
zucchini
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in celery and zucchini:
- Both zucchini and celery are high in potassium.
- Celery has more beta-carotene than zucchini, however, zucchini contains more lutein + zeaxanthin than celery.
- Zucchini has more Vitamin B6.
- Zucchini is a great source of Vitamin C.
USDA sources for nutritional information: Celery (Celery, raw) and Zucchini (Squash, summer, zucchini, includes skin, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Zucchini and celery contain similar amounts of calories - zucchini has 17 calories per 100 grams and celery has 14 calories.
For macronutrient ratios, celery is lighter in protein, heavier in carbs and similar to zucchini for fat. Celery has a macronutrient ratio of 17:72:11 and for zucchini, 24:62:14 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Celery | Zucchini | |
|---|---|---|
| Protein | 17% | 24% |
| Carbohydrates | 72% | 62% |
| Fat | 11% | 14% |
| Alcohol | ~ | ~ |
carbohydrates
Both zucchini and celery are low in carbohydrates - zucchini has 3.1g of total carbs per 100 grams and celery has 3g of carbohydrates.
The carbs in zucchini are made of 71% sugar and 29% dietary fiber, whereas the carbs in celery comprise of 54% dietary fiber and 46% sugar.
dietary fiber
Celery has 60% more dietary fiber than zucchini - zucchini has 1g of dietary fiber per 100 grams and celery has 1.6g of dietary fiber.
sugar
Zucchini and celery contain similar amounts of sugar - zucchini has 2.5g of sugar per 100 grams and celery has 1.3g of sugar.
Protein
protein
Zucchini and celery contain similar amounts of protein - zucchini has 1.2g of protein per 100 grams and celery has 0.69g of protein.
Fat
saturated fat
Both zucchini and celery are low in saturated fat - zucchini has 0.08g of saturated fat per 100 grams and celery has 0.04g of saturated fat.
Vitamins
Vitamin C
Zucchini is a great source of Vitamin C and it has 477% more Vitamin C than celery - zucchini has 17.9mg of Vitamin C per 100 grams and celery has 3.1mg of Vitamin C.
Vitamin A
Zucchini and celery contain similar amounts of Vitamin A - zucchini has 10ug of Vitamin A per 100 grams and celery has 22ug of Vitamin A.
Vitamin E
Zucchini and celery contain similar amounts of Vitamin E - zucchini has 0.12mg of Vitamin E per 100 grams and celery has 0.27mg of Vitamin E.
Vitamin K
Celery has 581% more Vitamin K than zucchini - zucchini has 4.3ug of Vitamin K per 100 grams and celery has 29.3ug of Vitamin K.
The B Vitamins
Zucchini has more Vitamin B6. Both celery and zucchini contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and folate.
| Celery | Zucchini | |
|---|---|---|
| Thiamin | 0.021 MG | 0.045 MG |
| Riboflavin | 0.057 MG | 0.094 MG |
| Niacin | 0.32 MG | 0.451 MG |
| Pantothenic acid | 0.246 MG | 0.204 MG |
| Vitamin B6 | 0.074 MG | 0.163 MG |
| Folate | 36 UG | 24 UG |
Minerals
calcium
Celery has 150% more calcium than zucchini - zucchini has 16mg of calcium per 100 grams and celery has 40mg of calcium.
iron
Zucchini and celery contain similar amounts of iron - zucchini has 0.37mg of iron per 100 grams and celery has 0.2mg of iron.
potassium
Both zucchini and celery are high in potassium. Zucchini is very similar to celery for potassium - zucchini has 261mg 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, both celery and zucchini contain significant amounts of quercetin.
| Celery | Zucchini | |
|---|---|---|
| apigenin | 2.85 mg | ~ |
| luteolin | 1.05 mg | ~ |
| kaempferol | 0.22 mg | ~ |
| Quercetin | 0.39 mg | 0.66 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 has more beta-carotene than zucchini per 100 grams, however, zucchini contains more lutein + zeaxanthin than celery per 100 grams.
| Celery | Zucchini | |
|---|---|---|
| beta-carotene | 270 UG | 120 UG |
| lutein + zeaxanthin | 283 UG | 2125 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, celery has more linoleic acid than zucchini per 100 grams.
| Celery | Zucchini | |
|---|---|---|
| linoleic acid | 0.079 G | 0.03 G |
| other omega 6 | ~ | 0.001 G |
| Total | 0.079 G | 0.031 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 (%) |
Zucchini 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 zucchini or celery contain more calories in 100 grams?Zucchini and celery contain similar amounts of calories - zucchini has 17 calories in 100g and celery has 14 calories.
Does zucchini or celery have more carbohydrates?
By weight, both zucchini and celery are low in carbohydrates - zucchini has 3.1g of carbs for 100g and celery has 3g of carbohydrates. the carbs in zucchini are made of 70% sugar and 30% dietary fiber, whereas the carbs in celery comprise of 50% dietary fiber and 50% sugar.
Does zucchini or celery contain more potassium?
Both zucchini and celery are high in potassium. Zucchini is very similar to celery for potassium - zucchini has 261mg of potassium in 100 grams and celery has 260mg of potassium.