Celery (Raw)vsSweet Potato (Raw)
Celery (Raw) has 14 calories and 0.69g protein per 100g. Sweet Potato (Raw) has 86 calories and 1.6g protein per 100g Sweet Potato (Raw) has more protein, Celery (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Celery (Raw) vs Sweet Potato (Raw)
Go with Celery (Raw) at just 14 kcal per 100g — 84% fewer calories.
Sweet Potato (Raw) will keep you satisfied longer with 3g fiber — fat and protein slow digestion while fiber adds bulk.
Sweet Potato (Raw) with 20.1g of carbs per 100g provides fast-acting energy — great before a workout.
Sweet Potato (Raw) is the heart-friendlier option with lower saturated fat, less sodium, more fiber, more potassium.
Celery (Raw) has only 3g carbs per 100g — the clear choice for low-carb diets.
Sweet Potato (Raw) edges ahead overall with more fiber, more potassium — the more nutritious option for everyday eating.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Celery | Sweet Potato Raw Unprepared Includes | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 14kcal1% | 86kcal4% | <0.1kcal |
| Protein | 0.69g1% | 1.6g3% | <0.1g |
| Total Fat | 0.17g0% | <0.1g0% | +0.12g |
| Saturated Fat | <0.1g0% | <0.1g0% | +<0.1g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 3.0g1% | 20g7% | <0.1g |
| Dietary Fiber | 1.6g6% | 3.0g11% | <0.1g |
| Sugars | 1.3g | 4.2g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 22mcg2% | 709mcg79% | <0.1mcg |
| Vitamin C | 3.1mg3% | 2.4mg3% | +0.70mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.27mg2% | 0.26mg2% | +<0.1mg |
| Vitamin K | 29mcg24% | 1.8mcg2% | +28mcg |
| Vitamin B6 | <0.1mg4% | 0.21mg12% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 36mcg9% | 11mcg3% | +25mcg |
| Thiamin (B1) | <0.1mg2% | <0.1mg7% | <0.1mg |
| Riboflavin (B2) | <0.1mg4% | <0.1mg5% | <0.1mg |
| Niacin (B3) | 0.32mg2% | 0.56mg3% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 80mg3% | 55mg2% | +25mg |
| Calcium | 40mg3% | 30mg2% | +10mg |
| Iron | 0.20mg1% | 0.61mg3% | <0.1mg |
| Potassium | 260mg6% | 337mg7% | <0.1mg |
| Phosphorus | 24mg2% | 47mg4% | <0.1mg |
| Magnesium | 11mg3% | 25mg6% | <0.1mg |
| Zinc | 0.13mg1% | 0.30mg3% | <0.1mg |
| Copper | <0.1mg4% | 0.15mg17% | <0.1mg |
| Manganese | 0.10mg4% | 0.26mg11% | <0.1mg |
| Selenium | 0.40mcg1% | 0.60mcg1% | <0.1mcg |
🔬Nutritional Analysis
Calories: Celery (Raw) is significantly lower in calories at just 14 kcal per 100g compared to 86 kcal for Sweet Potato (Raw) — that's 514% fewer calories, making Celery (Raw) the better choice for calorie-conscious diets.
Protein: Both are similar in protein content, with Celery (Raw) providing 0.69g and Sweet Potato (Raw) providing 1.57g per 100g.
Fat: Sweet Potato (Raw) is the leaner option with 0.05g of total fat per 100g compared to 0.17g.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Sweet Potato (Raw): 709mcg vs 22mcg), Vitamin K (Celery (Raw): 29.3mcg vs 1.8mcg), Thiamin (B1) (Sweet Potato (Raw): 0.078mg vs 0.021mg). Keep in mind these are per 100g — the higher-calorie food packs more of everything into a denser package, so per calorie the picture may differ.
Key Minerals: Notable mineral differences include Copper (Sweet Potato (Raw): 0.151mg vs 0.035mg), Iron (Sweet Potato (Raw): 0.61mg vs 0.2mg), Manganese (Sweet Potato (Raw): 0.258mg vs 0.103mg). These values are per 100g — per calorie, the lower-calorie option may provide comparable or better nutrition.
Diet Suitability: Celery (Raw) fits a low-carb or keto diet. Both fit a low-fat diet. Both fit a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Celery (Raw) or Sweet Potato (Raw)?
- Sweet Potato (Raw) has more protein with 1.57g per 100g compared to 0.69g for Celery (Raw).
- Which is lower in calories, Celery (Raw) or Sweet Potato (Raw)?
- Celery (Raw) is lower in calories with 14 kcal per 100g versus 86 kcal.
- Is Celery (Raw) or Sweet Potato (Raw) healthier?
- It depends on your goals. Celery (Raw) has 14 calories and 0.69g protein per 100g, while Sweet Potato (Raw) has 86 calories and 1.57g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Celery (Raw) or Sweet Potato (Raw)?
- Sweet Potato (Raw) is leaner with 0.05g of fat per 100g compared to 0.17g.
- Which has more fiber, Celery (Raw) or Sweet Potato (Raw)?
- Sweet Potato (Raw) has more fiber with 3g per 100g compared to 1.6g.