Celery vs. Spinach

Nutrition comparison of Celery and Spinach


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

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

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

  • Both spinach and celery are high in potassium.
  • Spinach has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, celery contains more pantothenic acid.
  • Spinach is a great source of dietary fiber and iron.
  • Spinach is an excellent source of Vitamin A, Vitamin C, Vitamin K and calcium.
Detailed nutritional comparison of celery and spinach 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 Spinach (Spinach, raw) . Have a correction or suggestions? Shoot us an email.


Image of Celery src
Image of Spinach src

Calories and Carbs

calories

Spinach and celery contain similar amounts of calories - spinach has 23 calories per 100 grams and celery has 14 calories.

Celery Spinach
Protein 17% 40%
Carbohydrates 72% 49%
Fat 11% 10%
Alcohol ~ ~

carbohydrates

Both spinach and celery are low in carbohydrates - spinach has 3.6g of total carbs per 100 grams and celery has 3g of carbohydrates.

dietary fiber

Spinach is a great source of dietary fiber and it has 38% more dietary fiber than celery - spinach has 2.2g of dietary fiber per 100 grams and celery has 1.6g of dietary fiber.

sugar

Spinach and celery contain similar amounts of sugar - spinach has 0.42g of sugar per 100 grams and celery has 1.3g of sugar.

Protein

protein

Spinach has 314% more protein than celery - spinach has 2.9g of protein per 100 grams and celery has 0.69g of protein.

Fat

saturated fat

Both spinach and celery are low in saturated fat - spinach has 0.06g of saturated fat per 100 grams and celery has 0.04g of saturated fat.

Vitamins

Vitamin C

Spinach is an excellent source of Vitamin C and it has 806% more Vitamin C than celery - spinach has 28.1mg of Vitamin C per 100 grams and celery has 3.1mg of Vitamin C.

Vitamin A

Spinach is an excellent source of Vitamin A and it has 20 times more Vitamin A than celery - spinach has 469ug of Vitamin A per 100 grams and celery has 22ug of Vitamin A.

Vitamin E

Spinach has 652% more Vitamin E than celery - spinach has 2mg of Vitamin E per 100 grams and celery has 0.27mg of Vitamin E.

Vitamin K

Spinach is an excellent source of Vitamin K and it has 15 times more Vitamin K than celery - spinach has 482.9ug of Vitamin K per 100 grams and celery has 29.3ug of Vitamin K.

The B Vitamins

Spinach has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, celery contains more pantothenic acid.

Celery Spinach
Thiamin 0.021 MG 0.078 MG
Riboflavin 0.057 MG 0.189 MG
Niacin 0.32 MG 0.724 MG
Pantothenic acid 0.246 MG 0.065 MG
Vitamin B6 0.074 MG 0.195 MG
Folate 36 UG 194 UG

Minerals

calcium

Spinach is an excellent source of calcium and it has 148% more calcium than celery - spinach has 99mg of calcium per 100 grams and celery has 40mg of calcium.

iron

Spinach is a great source of iron and it has 12 times more iron than celery - spinach has 2.7mg of iron per 100 grams and celery has 0.2mg of iron.

potassium

Both spinach and celery are high in potassium. Spinach has 115% more potassium than celery - spinach has 558mg 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 than spinach per 100 grams, however, spinach contains more kaempferol, quercetin and myricetin than celery per 100 grams. Both celery and spinach contain significant amounts of luteolin.

Celery Spinach
apigenin 2.85 mg ~
luteolin 1.05 mg 0.74 mg
kaempferol 0.22 mg 6.38 mg
Quercetin 0.39 mg 3.97 mg
myricetin ~ 0.35 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 Spinach
beta-carotene 270 UG 5626 UG
lutein + zeaxanthin 283 UG 12198 UG

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, celery has more linoleic acid than spinach per 100 grams.

Celery Spinach
linoleic acid 0.079 G 0.026 G
Total 0.079 G 0.026 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 Spinach (Spinach, raw) .

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FAQ

Does spinach or celery contain more calories in 100 grams?
Spinach and celery contain similar amounts of calories - spinach has 23 calories in 100g and celery has 14 calories.

Is spinach or celery better for protein?
Spinach has 310% more protein than celery - spinach has 2.9g of protein per 100 grams and celery has 0.69g of protein.

Does spinach or celery have more carbohydrates?
By weight, both spinach and celery are low in carbohydrates - spinach has 3.6g of carbs for 100g and celery has 3g of carbohydrates.

Does spinach or celery contain more calcium?
Spinach is a rich source of calcium and it has 150% more calcium than celery - spinach has 99mg of calcium in 100 grams and celery has 40mg of calcium.

Does spinach or celery contain more potassium?
Both spinach and celery are high in potassium. Spinach has 120% more potassium than celery - spinach has 558mg of potassium in 100 grams and celery has 260mg of potassium.

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