Asparagus vs. Celery

Nutrition comparison of Asparagus and Celery


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of asparagus versus celery (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in asparagus and celery:

  • Both asparagus and celery are high in potassium.
  • Asparagus has more thiamin, riboflavin and niacin.
  • Asparagus is a great source of dietary fiber and iron.
Detailed nutritional comparison of asparagus and celery is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Asparagus (Asparagus, raw) and Celery (Celery, raw) . Have a correction or suggestions? Shoot us an email.


Image of Asparagus src
Image of Celery src

Calories and Carbs

calories

Asparagus and celery contain similar amounts of calories - asparagus has 20 calories per 100 grams and celery has 14 calories.

For macronutrient ratios, asparagus is heavier in protein, lighter in carbs and lighter in fat compared to celery per calorie. Asparagus has a macronutrient ratio of 34:61:5 and for celery, 17:72:11 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Asparagus Celery
Protein 34% 17%
Carbohydrates 61% 72%
Fat 5% 11%
Alcohol ~ ~

carbohydrates

Both asparagus and celery are low in carbohydrates - asparagus has 3.9g of total carbs per 100 grams and celery has 3g of carbohydrates.

The carbs in asparagus are made of 53% dietary fiber and 47% sugar, whereas the carbs in celery comprise of 54% dietary fiber and 46% sugar.

dietary fiber

Asparagus is a great source of dietary fiber and it has 31% more dietary fiber than celery - asparagus has 2.1g of dietary fiber per 100 grams and celery has 1.6g of dietary fiber.

sugar

Asparagus and celery contain similar amounts of sugar - asparagus has 1.9g of sugar per 100 grams and celery has 1.3g of sugar.

Protein

protein

Asparagus and celery contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and celery has 0.69g of protein.

Fat

saturated fat

Both asparagus and celery are low in saturated fat - asparagus has 0.04g of saturated fat per 100 grams and celery has 0.04g of saturated fat.

Vitamins

Vitamin C

Asparagus has 81% more Vitamin C than celery - asparagus has 5.6mg of Vitamin C per 100 grams and celery has 3.1mg of Vitamin C.

Vitamin A

Asparagus and celery contain similar amounts of Vitamin A - asparagus has 38ug of Vitamin A per 100 grams and celery has 22ug of Vitamin A.

Vitamin E

Asparagus and celery contain similar amounts of Vitamin E - asparagus has 1.1mg of Vitamin E per 100 grams and celery has 0.27mg of Vitamin E.

Vitamin K

Asparagus and celery contain similar amounts of Vitamin K - asparagus has 41.6ug of Vitamin K per 100 grams and celery has 29.3ug of Vitamin K.

The B Vitamins

Asparagus has more thiamin, riboflavin and niacin. Both asparagus and celery contain significant amounts of pantothenic acid, Vitamin B6 and folate.

Asparagus Celery
Thiamin 0.143 MG 0.021 MG
Riboflavin 0.141 MG 0.057 MG
Niacin 0.978 MG 0.32 MG
Pantothenic acid 0.274 MG 0.246 MG
Vitamin B6 0.091 MG 0.074 MG
Folate 52 UG 36 UG

Minerals

calcium

Celery has 67% more calcium than asparagus - asparagus has 24mg of calcium per 100 grams and celery has 40mg of calcium.

iron

Asparagus is a great source of iron and it has 970% more iron than celery - asparagus has 2.1mg of iron per 100 grams and celery has 0.2mg of iron.

potassium

Both asparagus and celery are high in potassium. Celery has 29% more potassium than asparagus - asparagus has 202mg 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, asparagus has more isorhamnetin, kaempferol and quercetin than celery per 100 grams, however, celery contains more apigenin and luteolin than asparagus per 100 grams.

Asparagus Celery
isorhamnetin 5.7 mg ~
kaempferol 1.39 mg 0.22 mg
Quercetin 13.98 mg 0.39 mg
apigenin ~ 2.85 mg
luteolin ~ 1.05 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, both asparagus and celery contain significant amounts of beta-carotene.

Asparagus Celery
beta-carotene 449 UG 270 UG
alpha-carotene 9 UG ~
lutein + zeaxanthin 710 UG 283 UG

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, both asparagus and celery contain significant amounts of linoleic acid.

Asparagus Celery
linoleic acid 0.04 G 0.079 G
Total 0.04 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.

Note: The specific food items compared are: Asparagus (Asparagus, raw) and Celery (Celery, raw) .

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FAQ

Does asparagus or celery contain more calories in 100 grams?
Asparagus and celery contain similar amounts of calories - asparagus has 20 calories in 100g and celery has 14 calories.

Is asparagus or celery better for protein?
Asparagus and celery contain similar amounts of protein - asparagus has 2.2g of protein per 100 grams and celery has 0.69g of protein.

Does asparagus or celery have more carbohydrates?
By weight, both asparagus and celery are low in carbohydrates - asparagus has 3.9g of carbs for 100g and celery has 3g of carbohydrates. the carbs in asparagus are made of 50% dietary fiber and 50% sugar, whereas the carbs in celery comprise of 50% dietary fiber and 50% sugar.

Does asparagus or celery contain more potassium?
Both asparagus and celery are high in potassium. Celery has 30% more potassium than asparagus - asparagus has 202mg of potassium in 100 grams and celery has 260mg of potassium.