First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.
| Celery | Cucumber |
| Nutrient | celery | cucumber |
| Protein | 9g | 9g |
| Carbohydrate | 37g | 48g |
| Fiber | 20g | 7g |
| Fat | 2g | 1g |
| Monounsat. Fat | 0g | 1g |
| Polyunsat. Fat | 1g | 0g |
| Saturated Fat | 1g | 0g |
Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.
| Nutrient | celery | cucumber |
| Choline | 18% | 19% |
| Vitamin A | 44% | 11% |
| Vitamin C | 52% | 50% |
| Vitamin E | 28% | 3% |
| Vitamin K | 458% | 273% |
Celery have significantly more Vitamins A, E, K than cucumber. Celery are a good source of Vitamin E, Thiamin, Niacin, Magnesium. Celery are a great source of Vitamin A, Vitamin C, Riboflavin, Pantothenic Acid, Vitamin B6, Potassium, Phosphorus, Iron. Celery are an excellent source of Vitamin K, Calcium. Cucumber are a good source of Thiamin, Zinc. Cucumber are a great source of Vitamin C, Riboflavin, Pantothenic Acid, Vitamin B6, Potassium, Magnesium, Calcium, Phosphorus, Iron. Cucumber are an excellent source of Vitamin K.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
| Nutrient | celery | cucumber |
| Vitamin B1 | 26% | 36% |
| Vitamin B2 | 65% | 40% |
| Vitamin B3 | 33% | 11% |
| Vitamin B5 | 62% | 69% |
| Vitamin B6 | 84% | 48% |
| Vitamin B12 | 0% | 0% |
Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.
| Nutrient | celery | cucumber |
| Sodium | 67% | 2% |
| Potasium | 93% | 56% |
| Calcium | 100% | 43% |
| Magnesium | 39% | 50% |
| Phosphorus | 52% | 55% |
| Iron | 42% | 62% |
| Manganese | 56% | 46% |
| Selenium | 11% | 9% |
| Copper | 44% | 55% |
| Zinc | 17% | 28% |
Rank foods/recipes by Nutrients
You can use the Nutrient based Food and recipe finder, to rank foods based on nutrients:
And get results like this:
