Celery vs. Kale

Nutrition comparison of Celery and Kale


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

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

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

  • Both kale and celery are high in potassium.
  • Celery has 60% less calories than kale.
  • Kale has more thiamin, riboflavin and niacin.
  • Kale has signficantly more iron than celery.
  • Kale is an excellent source of Vitamin A, Vitamin C, Vitamin K, calcium and dietary fiber.
Detailed nutritional comparison of celery and kale 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 Kale (Kale, raw) . Have a correction or suggestions? Shoot us an email.


Image of Celery src
Image of Kale src

Calories and Carbs

calories

Celery has 60% less calories than kale - kale has 35 calories per 100 grams and celery has 14 calories.

For macronutrient ratios, celery is lighter in protein, much heavier in carbs and much lighter in fat compared to kale per calorie. Celery has a macronutrient ratio of 17:72:11 and for kale, 27:41:32 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Celery Kale
Protein 17% 27%
Carbohydrates 72% 41%
Fat 11% 32%
Alcohol ~ ~

carbohydrates

Both kale and celery are low in carbohydrates - kale has 4.4g of total carbs per 100 grams and celery has 3g of carbohydrates.

The carbs in kale are made of 81% dietary fiber and 19% sugar, whereas the carbs in celery comprise of 54% dietary fiber and 46% sugar.

dietary fiber

Kale is an excellent source of dietary fiber and it has 156% more dietary fiber than celery - kale has 4.1g of dietary fiber per 100 grams and celery has 1.6g of dietary fiber.

sugar

Kale and celery contain similar amounts of sugar - kale has 0.99g of sugar per 100 grams and celery has 1.3g of sugar.

Protein

protein

Kale has 323% more protein than celery - kale has 2.9g of protein per 100 grams and celery has 0.69g of protein.

Fat

saturated fat

Both kale and celery are low in saturated fat - kale has 0.18g of saturated fat per 100 grams and celery has 0.04g of saturated fat.

Vitamins

Vitamin C

Kale is an excellent source of Vitamin C and it has 29 times more Vitamin C than celery - kale has 93.4mg of Vitamin C per 100 grams and celery has 3.1mg of Vitamin C.

Vitamin A

Kale is an excellent source of Vitamin A and it has 995% more Vitamin A than celery - kale has 241ug of Vitamin A per 100 grams and celery has 22ug of Vitamin A.

Vitamin E

Kale and celery contain similar amounts of Vitamin E - kale has 0.66mg of Vitamin E per 100 grams and celery has 0.27mg of Vitamin E.

Vitamin K

Kale is an excellent source of Vitamin K and it has 12 times more Vitamin K than celery - kale has 389.6ug of Vitamin K per 100 grams and celery has 29.3ug of Vitamin K.

The B Vitamins

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

Celery Kale
Thiamin 0.021 MG 0.113 MG
Riboflavin 0.057 MG 0.347 MG
Niacin 0.32 MG 1.18 MG
Pantothenic acid 0.246 MG 0.37 MG
Vitamin B6 0.074 MG 0.147 MG
Folate 36 UG 62 UG

Minerals

calcium

Kale is an excellent source of calcium and it has 535% more calcium than celery - kale has 254mg of calcium per 100 grams and celery has 40mg of calcium.

iron

Kale has signficantly more iron than celery - kale has 1.6mg of iron per 100 grams and celery has 0.2mg of iron.

potassium

Both kale and celery are high in potassium. Kale has 34% more potassium than celery - kale has 348mg 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 and luteolin than kale per 100 grams, however, kale contains more kaempferol, quercetin and isorhamnetin than celery per 100 grams.

Celery Kale
apigenin 2.85 mg ~
luteolin 1.05 mg ~
kaempferol 0.22 mg 46.8 mg
Quercetin 0.39 mg 22.58 mg
isorhamnetin ~ 23.6 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 Kale
beta-carotene 270 UG 2873 UG
lutein + zeaxanthin 283 UG 6261 UG

Omega-3 and Omega-6

omega 6s

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

Celery Kale
linoleic acid 0.079 G 0.291 G
other omega 6 ~ 0.003 G
Total 0.079 G 0.294 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 Kale .

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

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FAQ

Does kale or celery contain more calories in 100 grams?
Celery has 60% less calories than kale - kale has 35 calories in 100g and celery has 14 calories.

Does kale or celery have more carbohydrates?
By weight, both kale and celery are low in carbohydrates - kale has 4.4g of carbs for 100g and celery has 3g of carbohydrates. the carbs in kale are made of 80% dietary fiber and 20% sugar, whereas the carbs in celery comprise of 50% dietary fiber and 50% sugar.

Does kale or celery contain more calcium?
Kale is a rich source of calcium and it has 540% more calcium than celery - kale has 254mg of calcium in 100 grams and celery has 40mg of calcium.

Does kale or celery contain more potassium?
Both kale and celery are high in potassium. Kale has 30% more potassium than celery - kale has 348mg of potassium in 100 grams and celery has 260mg of potassium.