White Rice vs. Celery
Nutrition comparison of Cooked White Rice and Celery
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
white rice
versus
celery
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and celery:
- Celery has signficantly less carbohydrates than white rice.
- Celery has signficantly more calcium than white rice.
- Celery is a great source of potassium.
- White rice has more thiamin and niacin, however, celery contains more riboflavin.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Celery (Celery, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White rice is high in calories and celery has 89% less calories than white rice - white rice has 130 calories per 100 grams and celery has 14 calories.
For macronutrient ratios, white rice is lighter in protein, heavier in carbs and lighter in fat compared to celery per calorie. White rice has a macronutrient ratio of 8:91:2 and for celery, 17:72:11 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Celery | |
|---|---|---|
| Protein | 8% | 17% |
| Carbohydrates | 91% | 72% |
| Fat | 2% | 11% |
| Alcohol | ~ | ~ |
carbohydrates
Celery has signficantly less carbohydrates than white rice - white rice has 28.6g of total carbs per 100 grams and celery has 3g of carbohydrates.
dietary fiber
Celery has 433% more dietary fiber than white rice - white rice has 0.3g of dietary fiber per 100 grams and celery has 1.6g of dietary fiber.
sugar
White rice has less sugar than celery - celery has 1.3g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
White rice has 245% more protein than celery - white rice has 2.4g of protein per 100 grams and celery has 0.69g of protein.
Fat
saturated fat
Both white rice and celery are low in saturated fat - white rice has 0.06g of saturated fat per 100 grams and celery has 0.04g of saturated fat.
Vitamins
Vitamin C
Celery has more Vitamin C than white rice - celery has 3.1mg of Vitamin C per 100 grams and white rice does not contain significant amounts.
Vitamin A
Celery has more Vitamin A than white rice - celery has 22ug of Vitamin A per 100 grams and white rice does not contain significant amounts.
Vitamin E
Celery and white rice contain similar amounts of Vitamin E - celery has 0.27mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
Vitamin K
Celery has more Vitamin K than white rice - celery has 29.3ug of Vitamin K per 100 grams and white rice does not contain significant amounts.
The B Vitamins
White rice has more thiamin and niacin, however, celery contains more riboflavin. Both white rice and celery contain significant amounts of pantothenic acid, Vitamin B6 and folate.
| White Rice | Celery | |
|---|---|---|
| Thiamin | 0.167 MG | 0.021 MG |
| Riboflavin | 0.016 MG | 0.057 MG |
| Niacin | 1.835 MG | 0.32 MG |
| Pantothenic acid | 0.411 MG | 0.246 MG |
| Vitamin B6 | 0.05 MG | 0.074 MG |
| Folate | 58 UG | 36 UG |
Minerals
calcium
Celery has signficantly more calcium than white rice - white rice has 3mg of calcium per 100 grams and celery has 40mg of calcium.
iron
White rice has 645% more iron than celery - white rice has 1.5mg of iron per 100 grams and celery has 0.2mg of iron.
potassium
Celery is a great source of potassium and it has 797% more potassium than white rice - white rice has 29mg of potassium per 100 grams and celery has 260mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both white rice and celery contain significant amounts of linoleic acid.
| White Rice | Celery | |
|---|---|---|
| linoleic acid | 0.046 G | 0.079 G |
| Total | 0.046 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: White Rice (Rice, white, medium-grain, enriched, cooked) and Celery (Celery, raw) .
Cooked White Rice 186g
(
cup
)
|
Daily Values (%) |
Celery 101g
(
cup chopped
)
|
|||||
|---|---|---|---|---|---|---|---|
| 242KCAL 12% |
|
>999% | calories | 5% |
|
14KCAL 1% | |
| 53G 21% |
|
>999% | carbohydrates | 5% |
|
3G 1% | |
| 0.56G 2% |
|
5% | dietary fiber | 186% |
|
1.6G 7% | |
| 5% | sugar | >999% | 1.4G | ||||
| 0.39G 1% |
|
129% | total fat | 5% |
|
0.17G 0.3% | |
| 0.11G 1% |
|
175% | saturated fat | 5% |
|
0.04G 0.2% | |
| 0.12G | 299% | monounsaturated fat | 5% | 0.03G | |||
| 0.1G | 25% | polyunsaturated fat | 5% | 0.08G | |||
|
|
5% | sodium | >999% |
|
81MG 5% | ||
| 5% | Vitamins and Minerals | 5% | |||||
|
|
5% | Vitamin A | >999% |
|
22UG 3% | ||
|
|
5% | Vitamin C | >999% |
|
3.1MG 4% | ||
| 5.6MG 1% |
|
5% | calcium | 614% |
|
40MG 4% | |
| 2.8MG 15% |
|
>999% | iron | 5% |
|
0.2MG 1% | |
| 24MG 8% |
|
118% | magnesium | 5% |
|
11MG 4% | |
| 54MG 2% |
|
5% | potassium | 387% |
|
263MG 11% | |
| 0.31MG 28% |
|
>999% | thiamin (Vit B1) | 5% |
|
0.02MG 2% | |
| 0.03MG 3% |
|
5% | riboflavin (Vit B2) | 100% |
|
0.06MG 5% | |
| 3.4MG 24% |
|
962% | niacin (Vit B3) | 5% |
|
0.32MG 2% | |
| 0.09MG 7% |
|
29% | Vitamin B6 | 5% |
|
0.07MG 6% | |
| 0.76MG 15% |
|
204% | pantothenic acid (Vit B5) | 5% |
|
0.25MG 5% | |
| 108UG 27% |
|
200% | folate (Vit B9) | 5% |
|
36UG 9% | |
|
|
5% | Vitamin E | >999% |
|
0.27MG 2% | ||
|
|
5% | Vitamin K | >999% |
|
30UG 33% | ||
| 4.4G 9% |
|
528% | protein | 5% |
|
0.7G 1% | |
|
|
5% | choline | >999% |
|
6.2MG 1% | ||
| 0.07MG 6% |
|
75% | copper | 5% |
|
0.04MG 3% | |
|
|
5% | fluoride | >999% |
|
4UG 0.1% | ||
| 0.7MG 39% |
|
599% | manganese | 5% |
|
0.1MG 6% | |
| 69MG 10% |
|
187% | phosphorus | 5% |
|
24MG 4% | |
| 14UG 25% |
|
>999% | selenium | 5% |
|
0.4UG 1% | |
| 0.78MG 10% |
|
500% | zinc | 5% |
|
0.13MG 2% | |
| 128G | 33% | Water | 5% | 96G | |||
NO SIGNIFICANT AMOUNTS (either food): Starch, Alcohol, chlorine, chromium, iodine, molybdenum, Vitamin D, biotin (Vit B7), Vitamin B12, cholesterol, trans fat. |
|||||||
FAQ
Does white rice or celery contain more calories in 100 grams?White rice is high in calories and celery has 90% less calories than white rice - white rice has 130 calories in 100g and celery has 14 calories.
Does white rice or celery have more carbohydrates?
By weight, celery has signficantly fewer carbohydrates than white rice - white rice has 28.6g of carbs for 100g and celery has 3g of carbohydrates.