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.
Detailed nutritional comparison of celery and romaine lettuce 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: Celery (Celery, raw) and Romaine Lettuce (Lettuce, cos or romaine, raw) . Have a correction or suggestions? Shoot us an email.


Image of Celery src
Image of Romaine Lettuce src

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 similar to romaine lettuce for fat. Celery has a macronutrient ratio of 17:72:11 and for romaine lettuce, 23:64:13 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Celery Romaine Lettuce
Protein 17% 23%
Carbohydrates 72% 64%
Fat 11% 13%
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Celery or Romaine Lettuce .

Note: The specific food items compared are: Celery (Celery, raw) and Romaine Lettuce (Lettuce, cos or romaine, raw) .

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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.

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