Kiwi vs. Celery
Nutrition comparison of Kiwi and Celery
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kiwi
versus
celery
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kiwi and celery:
- Both kiwi and celery are high in potassium.
- Celery has 3.3 times less calories than kiwi.
- Celery has 3.9 times less carbohydrates than kiwi.
- Celery has 5.7 times less sugar than kiwi.
- Celery has more riboflavin.
- Kiwi is a great source of dietary fiber.
- Kiwi is an excellent source of Vitamin C.
USDA sources for nutritional information: Kiwi (Kiwifruit, green, raw) and Celery (Celery, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Celery has 3.3 times less calories than kiwi - kiwi has 61 calories per 100 grams and celery has 14 calories.
For macronutrient ratios, kiwi is lighter in protein, heavier in carbs and similar to celery for fat. Kiwi has a macronutrient ratio of 7:86:7 and for celery, 18:73:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kiwi | Celery | |
|---|---|---|
| Protein | 7% | 18% |
| Carbohydrates | 86% | 73% |
| Fat | 7% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Celery has 3.9 times less carbohydrates than kiwi - kiwi has 14.7g of total carbs per 100 grams and celery has 3g of carbohydrates.
dietary fiber
Kiwi is a great source of dietary fiber and it has 88% more dietary fiber than celery - kiwi has 3g of dietary fiber per 100 grams and celery has 1.6g of dietary fiber.
sugar
Celery has 5.7 times less sugar than kiwi - kiwi has 9g of sugar per 100 grams and celery has 1.3g of sugar.
Protein
protein
Kiwi and celery contain similar amounts of protein - kiwi has 1.1g of protein per 100 grams and celery has 0.69g of protein.
Fat
saturated fat
Both kiwi and celery are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and celery has 0.04g of saturated fat.
Vitamins
Vitamin C
Kiwi is an excellent source of Vitamin C and it has 28 times more Vitamin C than celery - kiwi has 92.7mg of Vitamin C per 100 grams and celery has 3.1mg of Vitamin C.
Vitamin A
Kiwi and celery contain similar amounts of Vitamin A - kiwi has 4ug of Vitamin A per 100 grams and celery has 22ug of Vitamin A.
Vitamin E
Kiwi and celery contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and celery has 0.27mg of Vitamin E.
Vitamin K
Kiwi and celery contain similar amounts of Vitamin K - kiwi has 40.3ug of Vitamin K per 100 grams and celery has 29.3ug of Vitamin K.
The B Vitamins
Celery has more riboflavin. Both kiwi and celery contain significant amounts of thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
| Kiwi | Celery | |
|---|---|---|
| Thiamin | 0.027 MG | 0.021 MG |
| Riboflavin | 0.025 MG | 0.057 MG |
| Niacin | 0.341 MG | 0.32 MG |
| Pantothenic acid | 0.183 MG | 0.246 MG |
| Vitamin B6 | 0.063 MG | 0.074 MG |
| Folate | 25 UG | 36 UG |
Minerals
calcium
Kiwi and celery contain similar amounts of calcium - kiwi has 34mg of calcium per 100 grams and celery has 40mg of calcium.
iron
Kiwi and celery contain similar amounts of iron - kiwi has 0.31mg of iron per 100 grams and celery has 0.2mg of iron.
potassium
Both kiwi and celery are high in potassium. Kiwi has 20% more potassium than celery - kiwi has 312mg 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, kiwi has more kaempferol than celery per 100 grams, however, celery contains more quercetin and apigenin than kiwi per 100 grams. Both kiwi and celery contain significant amounts of luteolin.
| Kiwi | Celery | |
|---|---|---|
| luteolin | 0.74 mg | 1.05 mg |
| kaempferol | 1.03 mg | 0.22 mg |
| Quercetin | 0.04 mg | 0.39 mg |
| apigenin | ~ | 2.85 mg |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, kiwi has more linoleic acid than celery per 100 grams.
| Kiwi | Celery | |
|---|---|---|
| linoleic acid | 0.246 G | 0.079 G |
| Total | 0.246 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.
Kiwi 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 kiwi or celery contain more calories in 100 grams?Celery has 3.3 times less calories than kiwi - kiwi has 61 calories in 100g and celery has 14 calories.
Does kiwi or celery have more carbohydrates?
By weight, celery has 3.9 times fewer carbohydrates than kiwi - kiwi has 14.7g of carbs for 100g and celery has 3g of carbohydrates.
Does kiwi or celery contain more potassium?
Both kiwi and celery are high in potassium. Kiwi has 20% more potassium than celery - kiwi has 312mg of potassium in 100 grams and celery has 260mg of potassium.