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  6. Celeriac vs. Summer squash

Celeriac vs. Summer squash — In-Depth Nutrition Comparison

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Important differences between Celeriac and Summer squash

  • Celeriac has more Vitamin K, and Phosphorus, however, Summer squash is richer in Vitamin C, Vitamin B2, and Folate.
  • Celeriac's daily need coverage for Vitamin K is 32% more.
  • Celeriac contains 50 times more Sodium than Summer squash. Celeriac contains 100mg of Sodium, while Summer squash contains 2mg.

The food varieties used in the comparison are Celeriac, raw and Squash, summer, all varieties, raw.

Infographic

Celeriac vs Summer squash infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Celeriac
Celeriac
8
:
2
Summer squash
Summer squash
Contains more Calcium +186.7%
Contains more Iron +100%
Contains more Magnesium +17.6%
Contains more Phosphorus +202.6%
Contains more Potassium +14.5%
Contains more Zinc +13.8%
Contains more Copper +37.3%
Contains more Selenium +250%
Contains less Sodium -98%
Contains more Manganese +10.8%
Celeriac
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 27% 15% 50% 27% 14% 10% 24% 21% 4%
Summer squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 14% 13% 17% 24% 1% 8% 17% 23% 2%
Contains more Calcium +186.7%
Contains more Iron +100%
Contains more Magnesium +17.6%
Contains more Phosphorus +202.6%
Contains more Potassium +14.5%
Contains more Zinc +13.8%
Contains more Copper +37.3%
Contains more Selenium +250%
Contains less Sodium -98%
Contains more Manganese +10.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Celeriac
Celeriac
5
:
5
Summer squash
Summer squash
Contains more Vitamin E +200%
Contains more Vitamin B3 +43.7%
Contains more Vitamin B5 +127.1%
Contains more Vitamin K +1266.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +112.5%
Contains more Vitamin B2 +136.7%
Contains more Vitamin B6 +32.1%
Contains more Folate +262.5%
Equal in Vitamin B1 - 0.048
Celeriac
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 8% 0% 27% 13% 14% 14% 22% 39% 6% 0% 103%
Summer squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 3% 0% 57% 12% 33% 10% 10% 51% 22% 0% 8%
Contains more Vitamin E +200%
Contains more Vitamin B3 +43.7%
Contains more Vitamin B5 +127.1%
Contains more Vitamin K +1266.7%
Contains more Vitamin A +∞%
Contains more Vitamin C +112.5%
Contains more Vitamin B2 +136.7%
Contains more Vitamin B6 +32.1%
Contains more Folate +262.5%
Equal in Vitamin B1 - 0.048

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Celeriac
Celeriac
4
:
1
Summer squash
Summer squash
Contains more Protein +24%
Contains more Fats +66.7%
Contains more Carbs +174.6%
Contains more Other +61.3%
Equal in Water - 94.64
Celeriac
9% 88%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 9.2 g
Water: 88 g
Other: 1 g
Summer squash
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more Protein +24%
Contains more Fats +66.7%
Contains more Carbs +174.6%
Contains more Other +61.3%
Equal in Water - 94.64

Fat Type Comparison

Fat type breakdown side-by-side comparison
Celeriac
Celeriac
2
:
1
Summer squash
Summer squash
Contains more Monounsaturated Fat +262.5%
Contains more Polyunsaturated fat +66.3%
Contains less Saturated Fat -44.3%
Celeriac
28% 20% 52%
Saturated Fat: 0.079 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.148 g
Summer squash
30% 11% 60%
Saturated Fat: 0.044 g
Monounsaturated Fat: 0.016 g
Polyunsaturated fat: 0.089 g
Contains more Monounsaturated Fat +262.5%
Contains more Polyunsaturated fat +66.3%
Contains less Saturated Fat -44.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Celeriac Summer squash
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Celeriac Summer squash Opinion
Net carbs 7.4g 2.25g Celeriac
Protein 1.5g 1.21g Celeriac
Fats 0.3g 0.18g Celeriac
Carbs 9.2g 3.35g Celeriac
Calories 42kcal 16kcal Celeriac
Fructose 0.95g Summer squash
Sugar 1.6g 2.2g Celeriac
Fiber 1.8g 1.1g Celeriac
Calcium 43mg 15mg Celeriac
Iron 0.7mg 0.35mg Celeriac
Magnesium 20mg 17mg Celeriac
Phosphorus 115mg 38mg Celeriac
Potassium 300mg 262mg Celeriac
Sodium 100mg 2mg Summer squash
Zinc 0.33mg 0.29mg Celeriac
Copper 0.07mg 0.051mg Celeriac
Manganese 0.158mg 0.175mg Summer squash
Selenium 0.7µg 0.2µg Celeriac
Vitamin A 0IU 200IU Summer squash
Vitamin A RAE 0µg 10µg Summer squash
Vitamin E 0.36mg 0.12mg Celeriac
Vitamin C 8mg 17mg Summer squash
Vitamin B1 0.05mg 0.048mg Celeriac
Vitamin B2 0.06mg 0.142mg Summer squash
Vitamin B3 0.7mg 0.487mg Celeriac
Vitamin B5 0.352mg 0.155mg Celeriac
Vitamin B6 0.165mg 0.218mg Summer squash
Folate 8µg 29µg Summer squash
Vitamin K 41µg 3µg Celeriac
Tryptophan 0.011mg Summer squash
Threonine 0.028mg Summer squash
Isoleucine 0.042mg Summer squash
Leucine 0.069mg Summer squash
Lysine 0.065mg Summer squash
Methionine 0.017mg Summer squash
Phenylalanine 0.041mg Summer squash
Valine 0.053mg Summer squash
Histidine 0.025mg Summer squash
Saturated Fat 0.079g 0.044g Summer squash
Monounsaturated Fat 0.058g 0.016g Celeriac
Polyunsaturated fat 0.148g 0.089g Celeriac

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Celeriac Summer squash
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
20%
Celeriac
18%
Summer squash
Minerals Daily Need Coverage Score
20%
Celeriac
12%
Summer squash

Comparison summary

Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 98mg)
Which food is lower in Saturated Fat?
Summer squash
Summer squash is lower in Saturated Fat (difference - 0.035g)
Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 22)
Which food is cheaper?
Summer squash
Summer squash is cheaper (difference - $0.6)
Which food is lower in Sugar?
Celeriac
Celeriac is lower in Sugar (difference - 0.6g)
Which food is richer in minerals?
Celeriac
Celeriac is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Celeriac - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170400/nutrients
  2. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.