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Celeriac vs. Cassava — In-Depth Nutrition Comparison

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A recap on the differences between celeriac and cassava

  • Celeriac has more vitamin K, phosphorus, vitamin B6, and iron; however, cassava is higher in vitamin C and manganese.
  • Celeriac covers your daily vitamin K needs 33% more than cassava.
  • Cassava contains 4 times less phosphorus than celeriac. Celeriac contains 115mg of phosphorus, while cassava contains 27mg.
  • The glycemic index of cassava is higher.

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

Infographic

Celeriac vs Cassava 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 13% 26% 26% 23% 9% 49% 13% 21% 3.8%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 4.8% 24% 10% 33% 9.3% 12% 1.8% 50% 3.8%
Contains more CalciumCalcium +168.8%
Contains more IronIron +159.3%
Contains more PhosphorusPhosphorus +325.9%
Contains more CopperCopper +42.9%
Contains less SodiumSodium -86%
Contains more ManganeseManganese +143%
~equal in Magnesium ~21mg
~equal in Potassium ~271mg
~equal in Zinc ~0.34mg
~equal in Selenium ~0.7µg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 27% 0% 7.2% 0% 13% 14% 13% 21% 38% 0% 103% 6% 4.9%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 69% 0.33% 3.8% 0% 22% 11% 16% 6.4% 20% 0% 4.8% 20% 13%
Contains more Vitamin EVitamin E +89.5%
Contains more Vitamin B2Vitamin B2 +25%
Contains more Vitamin B5Vitamin B5 +229%
Contains more Vitamin B6Vitamin B6 +87.5%
Contains more Vitamin KVitamin K +2057.9%
Contains more Vitamin CVitamin C +157.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +74%
Contains more Vitamin B3Vitamin B3 +22%
Contains more FolateFolate +237.5%
Contains more CholineCholine +163.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Celeriac Cassava DV% diff.
Vitamin K 41µg 1.9µg 33%
Vitamin C 8mg 20.6mg 14%
Phosphorus 115mg 27mg 13%
Carbs 9.2g 38.06g 10%
Manganese 0.158mg 0.384mg 10%
Calories 42kcal 160kcal 6%
Vitamin B6 0.165mg 0.088mg 6%
Folate 8µg 27µg 5%
Vitamin B5 0.352mg 0.107mg 5%
Iron 0.7mg 0.27mg 5%
Sodium 100mg 14mg 4%
Choline 9mg 23.7mg 3%
Vitamin B1 0.05mg 0.087mg 3%
Copper 0.07mg 0.1mg 3%
Calcium 43mg 16mg 3%
Polyunsaturated fat 0.148g 0.048g 1%
Vitamin E 0.36mg 0.19mg 1%
Vitamin B2 0.06mg 0.048mg 1%
Vitamin B3 0.7mg 0.854mg 1%
Potassium 300mg 271mg 1%
Protein 1.5g 1.36g 0%
Fats 0.3g 0.28g 0%
Net carbs 7.4g 36.26g N/A
Magnesium 20mg 21mg 0%
Sugar 1.6g 1.7g N/A
Fiber 1.8g 1.8g 0%
Zinc 0.33mg 0.34mg 0%
Vitamin A 0µg 1µg 0%
Selenium 0.7µg 0.7µg 0%
Saturated fat 0.079g 0.074g 0%
Monounsaturated fat 0.058g 0.075g 0%
Tryptophan 0.019mg 0%
Threonine 0.028mg 0%
Isoleucine 0.027mg 0%
Leucine 0.039mg 0%
Lysine 0.044mg 0%
Methionine 0.011mg 0%
Phenylalanine 0.026mg 0%
Valine 0.035mg 0%
Histidine 0.02mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 88%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 9.2 g
Water: 88 g
Other: 1 g
38% 60%
Protein: 1.36 g
Fats: 0.28 g
Carbs: 38.06 g
Water: 59.68 g
Other: 0.62 g
Contains more WaterWater +47.5%
Contains more OtherOther +61.3%
Contains more CarbsCarbs +313.7%
~equal in Protein ~1.36g
~equal in Fats ~0.28g

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 20% 52%
Saturated fat: Sat. Fat 0.079 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.148 g
38% 38% 24%
Saturated fat: Sat. Fat 0.074 g
Monounsaturated fat: Mono. Fat 0.075 g
Polyunsaturated fat: Poly. Fat 0.048 g
Contains more Poly. FatPolyunsaturated fat +208.3%
Contains more Mono. FatMonounsaturated fat +29.3%
~equal in Saturated fat ~0.074g

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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. Cassava - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169985/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.