Coconut vs. Celery
Nutrition comparison of Coconut and Celery
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut
versus
celery
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut and celery:
- Both celery and coconut are high in potassium.
- Celery has 3.6 times less sugar than coconut.
- Celery has 4.1 times less carbohydrates than coconut.
- Coconut has more thiamin, however, celery contains more riboflavin.
- Coconut is a great source of iron.
- Coconut is an excellent source of dietary fiber.
USDA sources for nutritional information: Coconut (Nuts, coconut meat, raw) and Celery (Celery, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut is high in calories and celery has 96% less calories than coconut - celery has 14 calories per 100 grams and coconut has 354 calories.
For macronutrient ratios, coconut is lighter in protein, much lighter in carbs and much heavier in fat compared to celery per calorie. Coconut has a macronutrient ratio of 4:16:80 and for celery, 17:72:11 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut | Celery | |
|---|---|---|
| Protein | 4% | 17% |
| Carbohydrates | 16% | 72% |
| Fat | 80% | 11% |
| Alcohol | ~ | ~ |
carbohydrates
Celery has 4.1 times less carbohydrates than coconut - celery has 3g of total carbs per 100 grams and coconut has 15.2g of carbohydrates.
The carbs in celery are made of 54% dietary fiber and 46% sugar, whereas the carbs in coconut comprise of 59% dietary fiber and 41% sugar.
dietary fiber
Coconut is an excellent source of dietary fiber and it has 463% more dietary fiber than celery - celery has 1.6g of dietary fiber per 100 grams and coconut has 9g of dietary fiber.
sugar
Celery has 3.6 times less sugar than coconut - celery has 1.3g of sugar per 100 grams and coconut has 6.2g of sugar.
Protein
protein
Coconut has 383% more protein than celery - celery has 0.69g of protein per 100 grams and coconut has 3.3g of protein.
Fat
saturated fat
Coconut is high in saturated fat and celery has 100% less saturated fat than coconut - celery has 0.04g of saturated fat per 100 grams and coconut has 29.7g of saturated fat.
Vitamins
Vitamin C
Celery and coconut contain similar amounts of Vitamin C - celery has 3.1mg of Vitamin C per 100 grams and coconut has 3.3mg of Vitamin C.
Vitamin A
Celery has more Vitamin A than coconut - celery has 22ug of Vitamin A per 100 grams and coconut does not contain significant amounts.
Vitamin E
Celery and coconut contain similar amounts of Vitamin E - celery has 0.27mg of Vitamin E per 100 grams and coconut has 0.24mg of Vitamin E.
Vitamin K
Celery has 145 times more Vitamin K than coconut - celery has 29.3ug of Vitamin K per 100 grams and coconut has 0.2ug of Vitamin K.
The B Vitamins
Coconut has more thiamin, however, celery contains more riboflavin. Both coconut and celery contain significant amounts of niacin, pantothenic acid, Vitamin B6 and folate.
| Coconut | Celery | |
|---|---|---|
| Thiamin | 0.066 MG | 0.021 MG |
| Riboflavin | 0.02 MG | 0.057 MG |
| Niacin | 0.54 MG | 0.32 MG |
| Pantothenic acid | 0.3 MG | 0.246 MG |
| Vitamin B6 | 0.054 MG | 0.074 MG |
| Folate | 26 UG | 36 UG |
Minerals
calcium
Celery has 186% more calcium than coconut - celery has 40mg of calcium per 100 grams and coconut has 14mg of calcium.
iron
Coconut is a great source of iron and it has 11 times more iron than celery - celery has 0.2mg of iron per 100 grams and coconut has 2.4mg of iron.
potassium
Both celery and coconut are high in potassium. Coconut has 37% more potassium than celery - celery has 260mg of potassium per 100 grams and coconut has 356mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, coconut has more linoleic acid than celery per 100 grams.
| Coconut | Celery | |
|---|---|---|
| linoleic acid | 0.366 G | 0.079 G |
| Total | 0.366 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.
Coconut 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 celery or coconut contain more calories in 100 grams?Coconut is high in calories and celery has 100% less calories than coconut - celery has 14 calories in 100g and coconut has 354 calories.
Does celery or coconut have more carbohydrates?
By weight, celery has 4.1 times fewer carbohydrates than coconut - celery has 3g of carbs for 100g and coconut has 15.2g of carbohydrates. the carbs in celery are made of 50% dietary fiber and 50% sugar, whereas the carbs in coconut comprise of 60% dietary fiber and 40% sugar.
Does celery or coconut contain more potassium?
Both celery and coconut are high in potassium. Coconut has 40% more potassium than celery - celery has 260mg of potassium in 100 grams and coconut has 356mg of potassium.