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Cassava vs Celeriac - In-Depth Nutrition Comparison

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A recap on differences between Cassava and Celeriac

  • Cassava has more Vitamin C, and Manganese, however Celeriac is higher in Vitamin K, Phosphorus, Vitamin B6, and Iron.
  • Celeriac covers your daily Vitamin K needs 33% more than Cassava.
  • Celeriac contains 3 times less Folate than Cassava. Cassava contains 27µg of Folate, while Celeriac contains 8µg.

Food varieties used in this article are Cassava, raw and Celeriac, raw.

Infographic

Cassava vs Celeriac infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains less Sodium -86%
Contains more Copper +42.9%
Contains more Calcium +168.8%
Contains more Iron +159.3%
Contains more Phosphorus +325.9%
Contains more Potassium +10.7%
Equal in Magnesium - 20
Equal in Zinc - 0.33
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 11% 15% 12% 24% 2% 10% 34%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 27% 15% 50% 27% 14% 10% 24%
Contains less Sodium -86%
Contains more Copper +42.9%
Contains more Calcium +168.8%
Contains more Iron +159.3%
Contains more Phosphorus +325.9%
Contains more Potassium +10.7%
Equal in Magnesium - 20
Equal in Zinc - 0.33

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin A +∞%
Contains more Vitamin C +157.5%
Contains more Vitamin B1 +74%
Contains more Vitamin B3 +22%
Contains more Folate +237.5%
Contains more Vitamin E +89.5%
Contains more Vitamin B2 +25%
Contains more Vitamin B5 +229%
Contains more Vitamin B6 +87.5%
Contains more Vitamin K +2057.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 4% 0% 69% 22% 12% 17% 7% 21% 21% 0% 5%
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%
Contains more Vitamin A +∞%
Contains more Vitamin C +157.5%
Contains more Vitamin B1 +74%
Contains more Vitamin B3 +22%
Contains more Folate +237.5%
Contains more Vitamin E +89.5%
Contains more Vitamin B2 +25%
Contains more Vitamin B5 +229%
Contains more Vitamin B6 +87.5%
Contains more Vitamin K +2057.9%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Cassava Celeriac
Lower in Sugar ok
Lower in glycemic index ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Cassava Celeriac Opinion
Net carbs 36.26g 7.4g Cassava
Protein 1.36g 1.5g Celeriac
Fats 0.28g 0.3g Celeriac
Carbs 38.06g 9.2g Cassava
Calories 160kcal 42kcal Cassava
Starch g g
Fructose g g
Sugar 1.7g 1.6g Celeriac
Fiber 1.8g 1.8g
Calcium 16mg 43mg Celeriac
Iron 0.27mg 0.7mg Celeriac
Magnesium 21mg 20mg Cassava
Phosphorus 27mg 115mg Celeriac
Potassium 271mg 300mg Celeriac
Sodium 14mg 100mg Cassava
Zinc 0.34mg 0.33mg Cassava
Copper 0.1mg 0.07mg Cassava
Vitamin A 13IU 0IU Cassava
Vitamin E 0.19mg 0.36mg Celeriac
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 20.6mg 8mg Cassava
Vitamin B1 0.087mg 0.05mg Cassava
Vitamin B2 0.048mg 0.06mg Celeriac
Vitamin B3 0.854mg 0.7mg Cassava
Vitamin B5 0.107mg 0.352mg Celeriac
Vitamin B6 0.088mg 0.165mg Celeriac
Folate 27µg 8µg Cassava
Vitamin B12 0µg 0µg
Vitamin K 1.9µg 41µg Celeriac
Tryptophan 0.019mg mg Cassava
Threonine 0.028mg mg Cassava
Isoleucine 0.027mg mg Cassava
Leucine 0.039mg mg Cassava
Lysine 0.044mg mg Cassava
Methionine 0.011mg mg Cassava
Phenylalanine 0.026mg mg Cassava
Valine 0.035mg mg Cassava
Histidine 0.02mg mg Cassava
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.074g 0.079g Cassava
Monounsaturated Fat 0.075g 0.058g Cassava
Polyunsaturated fat 0.048g 0.148g Celeriac

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cassava Celeriac
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
14
Cassava
20
Celeriac
Mineral Summary Score
14
Cassava
22
Celeriac

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
8%
Cassava
9%
Celeriac
Carbohydrates
38%
Cassava
9%
Celeriac
Fats
1%
Cassava
1%
Celeriac

Comparison summary

Which food is lower in Sugar?
Celeriac
Celeriac is lower in Sugar (difference - 0.1g)
Which food is lower in glycemic index?
Celeriac
Celeriac is lower in glycemic index (difference - 59)
Which food contains less Sodium?
Cassava
Cassava contains less Sodium (difference - 86mg)
Which food is lower in Saturated Fat?
Cassava
Cassava is lower in Saturated Fat (difference - 0.005g)
Which food is cheaper?
Cassava
Cassava is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/nutrients
  2. Celeriac - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170400/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.