Celery vs. Kale
Nutrition comparison of Celery and Kale
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
celery
versus
kale
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in celery and kale:
- Both kale and celery are high in potassium.
- Celery has 60% less calories than kale.
- Kale has more thiamin, riboflavin and niacin.
- Kale has signficantly more iron than celery.
- Kale is an excellent source of Vitamin A, Vitamin C, Vitamin K, calcium and dietary fiber.
USDA sources for nutritional information: Celery (Celery, raw) and Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Celery has 60% less calories than kale - kale has 35 calories per 100 grams and celery has 14 calories.
For macronutrient ratios, celery is lighter in protein, much heavier in carbs and lighter in fat compared to kale per calorie. Celery has a macronutrient ratio of 17:72:11 and for kale, 28:41:31 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Celery | Kale | |
|---|---|---|
| Protein | 17% | 28% |
| Carbohydrates | 72% | 41% |
| Fat | 11% | 31% |
| Alcohol | ~ | ~ |
carbohydrates
Both kale and celery are low in carbohydrates - kale has 4.4g of total carbs per 100 grams and celery has 3g of carbohydrates.
The carbs in kale are made of 81% dietary fiber and 19% sugar, whereas the carbs in celery comprise of 54% dietary fiber and 46% sugar.
dietary fiber
Kale is an excellent source of dietary fiber and it has 156% more dietary fiber than celery - kale has 4.1g of dietary fiber per 100 grams and celery has 1.6g of dietary fiber.
sugar
Kale and celery contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and celery has 1.3g of sugar.
Protein
protein
Kale has 323% more protein than celery - kale has 2.9g of protein per 100 grams and celery has 0.69g of protein.
Fat
saturated fat
Both kale and celery are low in saturated fat - kale has 0.18g of saturated fat per 100 grams and celery has 0.04g of saturated fat.
Vitamins
Vitamin C
Kale is an excellent source of Vitamin C and it has 29 times more Vitamin C than celery - kale has 93.4mg of Vitamin C per 100 grams and celery has 3.1mg of Vitamin C.
Vitamin A
Kale is an excellent source of Vitamin A and it has 995% more Vitamin A than celery - kale has 241ug of Vitamin A per 100 grams and celery has 22ug of Vitamin A.
Vitamin E
Kale and celery contain similar amounts of Vitamin E - kale has 0.66mg of Vitamin E per 100 grams and celery has 0.27mg of Vitamin E.
Vitamin K
Kale is an excellent source of Vitamin K and it has 12 times more Vitamin K than celery - kale has 389.6ug of Vitamin K per 100 grams and celery has 29.3ug of Vitamin K.
The B Vitamins
Kale has more thiamin, riboflavin and niacin. Both celery and kale contain significant amounts of pantothenic acid, Vitamin B6 and folate.
| Celery | Kale | |
|---|---|---|
| Thiamin | 0.021 MG | 0.113 MG |
| Riboflavin | 0.057 MG | 0.347 MG |
| Niacin | 0.32 MG | 1.18 MG |
| Pantothenic acid | 0.246 MG | 0.37 MG |
| Vitamin B6 | 0.074 MG | 0.147 MG |
| Folate | 36 UG | 62 UG |
Minerals
calcium
Kale is an excellent source of calcium and it has 535% more calcium than celery - kale has 254mg of calcium per 100 grams and celery has 40mg of calcium.
iron
Kale has signficantly more iron than celery - kale has 1.6mg of iron per 100 grams and celery has 0.2mg of iron.
potassium
Both kale and celery are high in potassium. Kale has 34% more potassium than celery - kale has 348mg 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 and luteolin than kale per 100 grams, however, kale contains more kaempferol, quercetin and isorhamnetin than celery per 100 grams.
| Celery | Kale | |
|---|---|---|
| apigenin | 2.85 mg | ~ |
| luteolin | 1.05 mg | ~ |
| kaempferol | 0.22 mg | 46.8 mg |
| Quercetin | 0.39 mg | 22.58 mg |
| isorhamnetin | ~ | 23.6 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 | Kale | |
|---|---|---|
| beta-carotene | 270 UG | 2873 UG |
| lutein + zeaxanthin | 283 UG | 6261 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, kale has more linoleic acid than celery per 100 grams.
| Celery | Kale | |
|---|---|---|
| linoleic acid | 0.079 G | 0.291 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.079 G | 0.294 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 (%) |
Kale 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 kale or celery contain more calories in 100 grams?Celery has 60% less calories than kale - kale has 35 calories in 100g and celery has 14 calories.
Does kale or celery have more carbohydrates?
By weight, both kale and celery are low in carbohydrates - kale has 4.4g of carbs for 100g and celery has 3g of carbohydrates. the carbs in kale are made of 80% dietary fiber and 20% sugar, whereas the carbs in celery comprise of 50% dietary fiber and 50% sugar.
Does kale or celery contain more calcium?
Kale is a rich source of calcium and it has 540% more calcium than celery - kale has 254mg of calcium in 100 grams and celery has 40mg of calcium.
Does kale or celery contain more potassium?
Both kale and celery are high in potassium. Kale has 30% more potassium than celery - kale has 348mg of potassium in 100 grams and celery has 260mg of potassium.