Celery vs. Romaine Lettuce
Nutrition comparison of Celery and Romaine Lettuce
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
celery
versus
romaine lettuce
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in celery and romaine lettuce:
- Both romaine lettuce and celery are high in potassium.
- Romaine lettuce has more thiamin and folate.
- Romaine lettuce is a great source of Vitamin K and dietary fiber.
- Romaine lettuce is an excellent source of Vitamin A.
USDA sources for nutritional information: Celery (Celery, raw) and Romaine Lettuce (Lettuce, cos or romaine, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Romaine lettuce and celery contain similar amounts of calories - romaine lettuce has 17 calories per 100 grams and celery has 14 calories.
For macronutrient ratios, celery is lighter in protein, heavier in carbs and lighter in fat compared to romaine lettuce per calorie. Celery has a macronutrient ratio of 18:73:10 and for romaine lettuce, 22:63:15 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Celery | Romaine Lettuce | |
|---|---|---|
| Protein | 18% | 22% |
| Carbohydrates | 73% | 63% |
| Fat | 10% | 15% |
| Alcohol | ~ | ~ |
carbohydrates
Both romaine lettuce and celery are low in carbohydrates - romaine lettuce has 3.3g of total carbs per 100 grams and celery has 3g of carbohydrates.
The carbs in romaine lettuce are made of 64% dietary fiber and 36% sugar, whereas the carbs in celery comprise of 54% dietary fiber and 46% sugar.
dietary fiber
Romaine lettuce is a great source of dietary fiber and it has 31% more dietary fiber than celery - romaine lettuce has 2.1g of dietary fiber per 100 grams and celery has 1.6g of dietary fiber.
sugar
Romaine lettuce and celery contain similar amounts of sugar - romaine lettuce has 1.2g of sugar per 100 grams and celery has 1.3g of sugar.
Protein
protein
Romaine lettuce and celery contain similar amounts of protein - romaine lettuce has 1.2g of protein per 100 grams and celery has 0.69g of protein.
Fat
saturated fat
Both romaine lettuce and celery are low in saturated fat - romaine lettuce has 0.04g of saturated fat per 100 grams and celery has 0.04g of saturated fat.
Vitamins
Vitamin C
Romaine lettuce and celery contain similar amounts of Vitamin C - romaine lettuce has 4mg of Vitamin C per 100 grams and celery has 3.1mg of Vitamin C.
Vitamin A
Romaine lettuce is an excellent source of Vitamin A and it has 18 times more Vitamin A than celery - romaine lettuce has 436ug of Vitamin A per 100 grams and celery has 22ug of Vitamin A.
Vitamin E
Romaine lettuce and celery contain similar amounts of Vitamin E - romaine lettuce has 0.13mg of Vitamin E per 100 grams and celery has 0.27mg of Vitamin E.
Vitamin K
Romaine lettuce is a great source of Vitamin K and it has 250% more Vitamin K than celery - romaine lettuce has 102.5ug of Vitamin K per 100 grams and celery has 29.3ug of Vitamin K.
The B Vitamins
Romaine lettuce has more thiamin and folate. Both celery and romaine lettuce contain significant amounts of riboflavin, niacin, pantothenic acid and Vitamin B6.
| Celery | Romaine Lettuce | |
|---|---|---|
| Thiamin | 0.021 MG | 0.072 MG |
| Riboflavin | 0.057 MG | 0.067 MG |
| Niacin | 0.32 MG | 0.313 MG |
| Pantothenic acid | 0.246 MG | 0.142 MG |
| Vitamin B6 | 0.074 MG | 0.074 MG |
| Folate | 36 UG | 136 UG |
Minerals
calcium
Romaine lettuce and celery contain similar amounts of calcium - romaine lettuce has 33mg of calcium per 100 grams and celery has 40mg of calcium.
iron
Romaine lettuce has 385% more iron than celery - romaine lettuce has 0.97mg of iron per 100 grams and celery has 0.2mg of iron.
potassium
Both romaine lettuce and celery are high in potassium. Romaine lettuce is very similar to romaine lettuce for potassium - romaine lettuce has 247mg 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, luteolin and kaempferol than romaine lettuce per 100 grams, however, romaine lettuce contains more quercetin than celery per 100 grams.
| Celery | Romaine Lettuce | |
|---|---|---|
| apigenin | 2.85 mg | ~ |
| luteolin | 1.05 mg | 0.05 mg |
| kaempferol | 0.22 mg | 0.02 mg |
| Quercetin | 0.39 mg | 2.2 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 | Romaine Lettuce | |
|---|---|---|
| beta-carotene | 270 UG | 5226 UG |
| lutein + zeaxanthin | 283 UG | 2312 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both celery and romaine lettuce contain significant amounts of linoleic acid.
| Celery | Romaine Lettuce | |
|---|---|---|
| linoleic acid | 0.079 G | 0.047 G |
| Total | 0.079 G | 0.047 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: Celery (Celery, raw) and Romaine Lettuce (Lettuce, cos or romaine, raw) .
Celery g
()
|
Daily Values (%) |
Romaine Lettuce 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 % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 romaine lettuce or celery contain more calories in 100 grams?Romaine lettuce and celery contain similar amounts of calories - romaine lettuce has 17 calories in 100g and celery has 14 calories.
Does romaine lettuce or celery have more carbohydrates?
By weight, both romaine lettuce and celery are low in carbohydrates - romaine lettuce has 3.3g of carbs for 100g and celery has 3g of carbohydrates. the carbs in romaine lettuce are made of 60% dietary fiber and 40% sugar, whereas the carbs in celery comprise of 50% dietary fiber and 50% sugar.
Does romaine lettuce or celery contain more potassium?
Both romaine lettuce and celery are high in potassium. Romaine lettuce is very similar to romaine lettuce for potassium - romaine lettuce has 247mg of potassium in 100 grams and celery has 260mg of potassium.