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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" chart 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%
Equal in Magnesium - 21
Equal in Potassium - 271
Equal in Zinc - 0.34
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 27% 15% 50% 27% 14% 10% 24%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 5% 11% 15% 12% 24% 2% 10% 34%
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%
Equal in Magnesium - 21
Equal in Potassium - 271
Equal in Zinc - 0.34

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 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%
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%
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%
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%

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.
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
Starch g g
Fructose g g
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
Vitamin A 0IU 13IU Cassava
Vitamin E 0.36mg 0.19mg Celeriac
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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
Vitamin B12 0µg 0µg
Vitamin K 41µg 1.9µg Celeriac
Tryptophan mg 0.019mg Cassava
Threonine mg 0.028mg Cassava
Isoleucine mg 0.027mg Cassava
Leucine mg 0.039mg Cassava
Lysine mg 0.044mg Cassava
Methionine mg 0.011mg Cassava
Phenylalanine mg 0.026mg Cassava
Valine mg 0.035mg Cassava
Histidine mg 0.02mg Cassava
Cholesterol 0mg 0mg
Trans Fat 0g 0g
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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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
20
Celeriac
14
Cassava
Mineral Summary Score
22
Celeriac
14
Cassava

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
9%
Celeriac
8%
Cassava
Carbohydrates
9%
Celeriac
38%
Cassava
Fats
1%
Celeriac
1%
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

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. 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.