Broccoli vs Celery

This is a look at fresh broccoli and celery on a wooden table.

Broccoli and celery are both vegetables that are packed with healthy nutrients. Both are widely recognized as staples for any balanced diet and each has its own health benefits. But which of the two is better for your diet?

Which vegetable has more nutritional value, broccoli or celery?

Broccoli and celery both have identical fat contents and contain similar amounts of carbohydrates, but broccoli has a higher protein content, while celery contains more fiber. Celery also has far more vitamins than broccoli, but broccoli has more macronutrients.

When it comes to low-calorie eating, you don’t get any better than broccoli and celery. Both can be used in recipes for roast dishes, salads, smoothies, soups, and almost anything you can think of. So, let’s take a look at some interesting facts about Broccoli and celery.

Comparing Nutrients For Broccoli & Celery

This is the nutrition facts table of the celery.

The nutritional facts for raw broccoli and celery for a single serving can be broken up into three nutrient groups: basic macronutrients(adjusted to 200 calories), vitamin density, and mineral density, indicated by red, green and yellow cells, respectively, on the following table:

NutrientCeleryBroccoli
Protein9g17g
Carbohydrates37g39g
Fiber20g15g
Fat2g2g
Monounsaturated Fat0g2g
Polyunsaturated Fat1g0g
Saturated Fat1g0g
Choline18%26%
Vitamin A44%29%
Vitamin C52%700%
Vitamin E28%38%
Vitamin K458%747%
Vitamin B126%42%
Vitamin B265%63%
Vitamin B333%31%
Vitamin B562%67%
Vitamin B684%94%
Vitamin B120%0%
Sodium67%13%
Potassium93%53%
Calcium100%55%
Magnesium39%35%
Phosphorous52%67%
Iron42%72%
Manganese56%54%
Selenium11%33%
Copper44%29%
Zinc17%26%

From these values, it’s clear to see that broccoli is a better option for diets that require high concentrations of protein, Vitamin C, Vitamin K, and Iron – all of which are critical for a plant-based diet, for example.

On the other hand, celery is a great source of fiber, potassium, and calcium, which can help prevent medical issues like kidney disease.

A Brief History of Broccoli & Celery

These are clusters of fresh broccoli on a wooden chopping board.

Although farmers in the US only started growing broccoli in the 1920s, Broccoli (Brassica oleracea) has been a part of our diets since the sixth century BCE, when it was grown by the Romans in the Meditteranean. By the 18th Century, it had spread to Europe and was brought to North America by Italian immigrants.

Consumption of broccoli soared when the United States and Japan started to breed hybrid crops that would drastically increase yields during World War 2. According to reports on global broccoli and cauliflower production, more than 27 million tonnes of broccoli and cauliflower are produced every year worldwide.

Celery (Apium graveolens) is also believed to have originated in the Mediterranean region and was originally grown as a winter vegetable. There is also archeological evidence to suggest that humans had been transporting celery seeds as far back as 4000BCE.

However, it was originally used for its healing properties and was considered a cleansing tonic. Dutch immigrants were the first to begin growing celery in the United States in the 1800s, where crops grew well in the mild summers in Michigan. Today, the average American will consume 5.66lbs of celery every year.

Health Benefits of Broccoli

The health benefits of broccoli.

Broccoli is packed with countless natural chemicals, along with its rich mineral and vitamin content, and a specific compound, sulforaphane, has some remarkable health benefits that help to combat diabetes, obesity, cancer, osteoarthritis, and schizophrenia.

Other naturally produced compounds can also aid in the prevention of heart disease and strengthen the immune system. In addition to this, it has antioxidants that can neutralize cell damage, which will reduce inflammation and positively affect your health overall.

Broccoli also contains trace amounts of lutein and zeaxanthin, which may prevent oxidative stress and cellular damage in your eyes. The antioxidants and fiber in broccoli are also great for your health and can help to keep your blood sugar under control.

And perhaps best of all, broccoli can actually slow down the aging process and keep you looking youthful! The sulforaphane compound may be capable of mitigating or slowing down the aging process by increasing the expression of antioxidant genes. However, more research is required to establish a causal link fully.

Health Benefits of Celery

This is an illustration showcasing the health benefits of celery.

To most people, celery is celebrated for its low caloric content, which makes it the perfect food for losing weight and maintaining healthy digestive patterns. However, there are several other benefits, such as reducing cancer risk thanks to the healthy antioxidants in celery or promoting healthy blood pressure thanks to the phytochemical, phthalides.

Evidence suggests that celery seed extracts can improve cognition and memory, making it a natural remedy for people who have Alzheimer’s Disease or similar illnesses.

Get The Best Of Both With This Green Smoothie

This is a healthy green smoothie in a mason jar.

Still can’t decide between broccoli and celery? The good news is that it doesn’t have to be a choice, and there are plenty of good recipes that will allow you to get a healthy serving of both. So we’ve found a great green smoothie recipe that will take you just 15 minutes to make, delight on your tastebuds, and give you that healthy dose of nutrients from broccoli and celery that you need:

Makes 5 cups

Ingredients

1 cup coconut water

½ cup plain greek yogurt, or unsweetened

1 cup baby kale

1 cup baby spinach

1 cup romaine lettuce leaves, chopped

½ cup broccoli florets

½ cup sliced cucumbers

½ cup chopped celery, ¾-inch dice

½ cup green grapes

½ cup diced pears, ¾-inch dice

½ cup diced green apple, ¾-inch dice

2 cups frozen pineapple chunks

1 cup ice cubes

Instructions

Add all of the ingredients to a blender, process on a medium speed for about 30 seconds or until the texture of the liquid is smooth.

This recipe is perfect for anyone looking to lose weight but struggles to steer clear of sweets. This is a delicious alternative that will both stave off your cravings and give you an incredible nutritional boost.

It’s the perfect lunch because you can prepare it at home and you can take it with you anywhere, without having to make any extra effort.

Alternatives To Broccoli & Celery

If you are struggling to find broccoli or celery at the grocery store or have just run out at home, there are a few substitutes that you can use in your recipes that can replicate their tastes. Unfortunately, they won’t have the same nutritional value, but their tasty flavors can be retained by substituting them for the following:

Substitutes For Broccoli

These are pieces of fresh cauliflower on a wooden table.
  • Cauliflower
  • Brussels Sprouts
  • Kale
  • Leafy Greens
  • Green Beans
  • Asparagus
  • Baby Spinach

Substitutes For Celery

These are pieces of fresh bok choy on a wooden plate.
  • Fennel
  • Bok Choy
  • Jicama
  • Water Chestnuts
  • Carrots
  • Asparagus
  • Broccoli Stems
  • Daikon
  •  Celery Salt

Conclusion

Broccoli and celery are two incredibly powerful foods that fill your body with so many of the nutrients it needs and then some. They have both been part of our diets for centuries. They have countless benefits, such as lowering the risks of several afflictions like high blood pressure, diabetes, cancer, and even mental illnesses such as Alzheimer’s and schizophrenia.

Whether you choose to add more celery, more broccoli, or more of both to your diet, it’s always going to be the right decision to put one of either or both on your plate, in your soup, or in a smoothie.

Sources:

Versus: Broccoli vs Celery

Vegan: Compare Nutrients of Raw Celery & Raw Broccoli

Web MD: Health Benefits of Celery

Web MD: Health Benefits of Broccoli

NPR: Celery: Why?

Jessica Gavin: The Ultimate Green Smoothie

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