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Celeriac vs. Asparagus — In-Depth Nutrition Comparison

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Important differences between celeriac and asparagus

  • Celeriac has more phosphorus and vitamin B6; however, asparagus is richer in iron, copper, folate, vitamin B1, vitamin B2, and vitamin E.
  • Asparagus's daily need coverage for iron is 18% more.
  • Celeriac contains 50 times more sodium than asparagus. Celeriac contains 100mg of sodium, while asparagus contains 2mg.

The food varieties used in the comparison are Celeriac, raw and Asparagus, raw.

Infographic

Celeriac vs Asparagus 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 10% 7.2% 18% 80% 63% 15% 22% 0.26% 21% 13%
Contains more MagnesiumMagnesium +42.9%
Contains more CalciumCalcium +79.2%
Contains more PotassiumPotassium +48.5%
Contains more PhosphorusPhosphorus +121.2%
Contains more IronIron +205.7%
Contains more CopperCopper +170%
Contains more ZincZinc +63.6%
Contains less SodiumSodium -98%
Contains more SeleniumSelenium +228.6%
~equal in Manganese ~0.158mg

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 19% 13% 23% 0% 36% 33% 18% 16% 21% 0% 104% 39% 8.7%
Contains more Vitamin CVitamin C +42.9%
Contains more Vitamin B5Vitamin B5 +28.5%
Contains more Vitamin B6Vitamin B6 +81.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +213.9%
Contains more Vitamin B1Vitamin B1 +186%
Contains more Vitamin B2Vitamin B2 +135%
Contains more Vitamin B3Vitamin B3 +39.7%
Contains more FolateFolate +550%
Contains more CholineCholine +77.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~41.6µg

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
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Contains more FatsFats +150%
Contains more CarbsCarbs +137.1%
Contains more OtherOther +72.4%
Contains more ProteinProtein +46.7%
~equal in Water ~93.22g

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
44% 56%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.05 g
Contains more Mono. FatMonounsaturated fat +∞%
Contains more Poly. FatPolyunsaturated fat +196%
Contains less Sat. FatSaturated fat -49.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Celeriac Asparagus DV% diff.
Iron 0.7mg 2.14mg 18%
Copper 0.07mg 0.189mg 13%
Folate 8µg 52µg 11%
Phosphorus 115mg 52mg 9%
Vitamin B1 0.05mg 0.143mg 8%
Vitamin B2 0.06mg 0.141mg 6%
Vitamin B6 0.165mg 0.091mg 6%
Vitamin E 0.36mg 1.13mg 5%
Vitamin A 0µg 38µg 4%
Sodium 100mg 2mg 4%
Selenium 0.7µg 2.3µg 3%
Vitamin C 8mg 5.6mg 3%
Potassium 300mg 202mg 3%
Vitamin B5 0.352mg 0.274mg 2%
Vitamin B3 0.7mg 0.978mg 2%
Zinc 0.33mg 0.54mg 2%
Calcium 43mg 24mg 2%
Carbs 9.2g 3.88g 2%
Choline 9mg 16mg 1%
Polyunsaturated fat 0.148g 0.05g 1%
Vitamin K 41µg 41.6µg 1%
Calories 42kcal 20kcal 1%
Protein 1.5g 2.2g 1%
Magnesium 20mg 14mg 1%
Fructose 1g 1%
Fiber 1.8g 2.1g 1%
Fats 0.3g 0.12g 0%
Net carbs 7.4g 1.78g N/A
Sugar 1.6g 1.88g N/A
Manganese 0.158mg 0.158mg 0%
Saturated fat 0.079g 0.04g 0%
Monounsaturated fat 0.058g 0g 0%
Tryptophan 0.027mg 0%
Threonine 0.084mg 0%
Isoleucine 0.075mg 0%
Leucine 0.128mg 0%
Lysine 0.104mg 0%
Methionine 0.031mg 0%
Phenylalanine 0.075mg 0%
Valine 0.115mg 0%
Histidine 0.049mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Celeriac Asparagus
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
25%
Asparagus
Minerals Daily Need Coverage Score
20%
Celeriac
25%
Asparagus

Comparison summary

Which food is lower in Sugar?
Celeriac
Celeriac is lower in Sugar (difference - 0.28g)
Which food is cheaper?
Celeriac
Celeriac is cheaper (difference - $3.4)
Which food contains less Sodium?
Asparagus
Asparagus contains less Sodium (difference - 98mg)
Which food is lower in Saturated fat?
Asparagus
Asparagus is lower in Saturated fat (difference - 0.039g)
Which food is lower in glycemic index?
Asparagus
Asparagus is lower in glycemic index (difference - 3)
Which food is richer in vitamins?
Asparagus
Asparagus is relatively richer in vitamins
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.

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. Asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/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.