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 2019 USDA and NIH data[1].

You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.


Image of Asparagus source
Image of Celery source

Calories and Carbs

calories

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

dietary fiber

Asparagu is a great source of dietary fiber and it has more dietary fiber than celery - asparagu 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 - asparagu 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 - asparagu 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 - asparagu has 0.04g of saturated fat per 100 grams and celery has 0.04g of saturated fat.

Vitamins

Vitamin C

Asparagu has more Vitamin C than celery - asparagu 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 - asparagu 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 - asparagu has 1.1mg of Vitamin E per 100 grams and celery has 0.27mg of Vitamin E.

The B Vitamins

Asparagu 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 more calcium than asparagu - asparagu has 24mg of calcium per 100 grams and celery has 40mg of calcium.

iron

Asparagu is a great source of iron and it has more iron than celery - asparagu has 2.1mg of iron per 100 grams and celery has 0.2mg of iron.

potassium

Both asparagus and celery are high in potassium - asparagu 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, asparagu has more isorhamnetin, kaempferol and quercetin than celery per 100 grams, however, celery contains more apigenin and luteolin than asparagu 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, asparagu has more lutein + zeaxanthin than celery per 100 grams. 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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