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Celeriac vs. Cassava — In-Depth Nutrition Comparison

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A recap on 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.

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.
Contains more Calcium +168.8%
Contains more Iron +159.3%
Contains more Phosphorus +325.9%
Contains more Potassium +10.7%
Contains less Sodium -86%
Contains more Copper +42.9%
Contains more Manganese +143%
Equal in Magnesium - 21
Equal in Potassium - 271
Equal in Zinc - 0.34
Equal in Selenium - 0.7
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 27% 15% 50% 27% 14% 10% 24% 21% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 11% 15% 12% 24% 2% 10% 34% 51% 4%
Contains more Calcium +168.8%
Contains more Iron +159.3%
Contains more Phosphorus +325.9%
Contains more Potassium +10.7%
Contains less Sodium -86%
Contains more Copper +42.9%
Contains more Manganese +143%
Equal in Magnesium - 21
Equal in Potassium - 271
Equal in Zinc - 0.34
Equal in Selenium - 0.7

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.
:
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%
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 Choline +163.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 8% 0% 27% 13% 14% 14% 22% 39% 6% 0% 5% 103%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 1% 4% 0% 69% 22% 12% 17% 7% 21% 21% 0% 13% 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%
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 Choline +163.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +10.3%
Contains more Water +47.5%
Contains more Other +61.3%
Contains more Carbs +313.7%
Equal in Protein - 1.36
Equal in Fats - 0.28
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 Protein +10.3%
Contains more Water +47.5%
Contains more Other +61.3%
Contains more Carbs +313.7%
Equal in Protein - 1.36
Equal in Fats - 0.28

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Polyunsaturated fat +208.3%
Contains more Monounsaturated Fat +29.3%
Equal in Saturated Fat - 0.074
28% 20% 52%
Saturated Fat: 0.079 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.148 g
38% 38% 24%
Saturated Fat: 0.074 g
Monounsaturated Fat: 0.075 g
Polyunsaturated fat: 0.048 g
Contains more Polyunsaturated fat +208.3%
Contains more Monounsaturated Fat +29.3%
Equal in Saturated Fat - 0.074

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Celeriac Cassava
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 Celeriac Cassava Opinion
Net carbs 7.4g 36.26g Cassava
Protein 1.5g 1.36g Celeriac
Fats 0.3g 0.28g Celeriac
Carbs 9.2g 38.06g Cassava
Calories 42kcal 160kcal Cassava
Sugar 1.6g 1.7g Celeriac
Fiber 1.8g 1.8g
Calcium 43mg 16mg Celeriac
Iron 0.7mg 0.27mg Celeriac
Magnesium 20mg 21mg Cassava
Phosphorus 115mg 27mg Celeriac
Potassium 300mg 271mg Celeriac
Sodium 100mg 14mg Cassava
Zinc 0.33mg 0.34mg Cassava
Copper 0.07mg 0.1mg Cassava
Manganese 0.158mg 0.384mg Cassava
Selenium 0.7µg 0.7µg
Vitamin A 0IU 13IU Cassava
Vitamin A RAE 0µg 1µg Cassava
Vitamin E 0.36mg 0.19mg Celeriac
Vitamin C 8mg 20.6mg Cassava
Vitamin B1 0.05mg 0.087mg Cassava
Vitamin B2 0.06mg 0.048mg Celeriac
Vitamin B3 0.7mg 0.854mg Cassava
Vitamin B5 0.352mg 0.107mg Celeriac
Vitamin B6 0.165mg 0.088mg Celeriac
Folate 8µg 27µg Cassava
Choline 9mg 23.7mg Cassava
Vitamin K 41µg 1.9µg Celeriac
Tryptophan 0.019mg Cassava
Threonine 0.028mg Cassava
Isoleucine 0.027mg Cassava
Leucine 0.039mg Cassava
Lysine 0.044mg Cassava
Methionine 0.011mg Cassava
Phenylalanine 0.026mg Cassava
Valine 0.035mg Cassava
Histidine 0.02mg Cassava
Saturated Fat 0.079g 0.074g Cassava
Monounsaturated Fat 0.058g 0.075g Cassava
Polyunsaturated fat 0.148g 0.048g Celeriac

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Celeriac Cassava
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
19%
Celeriac
14%
Cassava
Minerals Daily Need Coverage Score
20%
Celeriac
16%
Cassava

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

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.