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  6. Celeriac vs. Onion

Celeriac vs. Onion — In-Depth Nutrition Comparison

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Summary of differences between Celeriac and Onion

  • The amount of Vitamin K, Phosphorus, and Iron in Celeriac is higher than in Onion.
  • Celeriac covers your daily need of Vitamin K 34% more than Onion.
  • Celeriac contains 25 times more Sodium than Onion. While Celeriac contains 100mg of Sodium, Onion contains only 4mg.

These are the specific foods used in this comparison Celeriac, raw and Onions, raw.

Infographic

Celeriac vs Onion infographic
Infographic link

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%
Onion
Onion
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.9% 13% 7.9% 13% 4.6% 12% 0.52% 17% 2.7%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +87%
Contains more PotassiumPotassium +105.5%
Contains more IronIron +233.3%
Contains more CopperCopper +79.5%
Contains more ZincZinc +94.1%
Contains more PhosphorusPhosphorus +296.6%
Contains more ManganeseManganese +22.5%
Contains more SeleniumSelenium +40%
Contains less SodiumSodium -96%

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%
Onion
Onion
2
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 25% 0.12% 0.4% 0% 12% 6.2% 2.2% 7.4% 28% 0% 1% 14% 3.3%
Contains more Vitamin EVitamin E +1700%
Contains more Vitamin B2Vitamin B2 +122.2%
Contains more Vitamin B3Vitamin B3 +503.4%
Contains more Vitamin B5Vitamin B5 +186.2%
Contains more Vitamin B6Vitamin B6 +37.5%
Contains more Vitamin KVitamin K +10150%
Contains more CholineCholine +47.5%
Contains more Vitamin AVitamin A +∞%
Contains more FolateFolate +137.5%
~equal in Vitamin C ~7.4mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.046mg
~equal in Vitamin B12 ~0µg

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
Onion
Onion
2
9% 89%
Protein: 1.1 g
Fats: 0.1 g
Carbs: 9.34 g
Water: 89.11 g
Other: 0.35 g
Contains more ProteinProtein +36.4%
Contains more FatsFats +200%
Contains more OtherOther +185.7%
~equal in Carbs ~9.34g
~equal in Water ~89.11g

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
Onion
Onion
1
58% 18% 24%
Saturated Fat: Sat. Fat 0.042 g
Monounsaturated Fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains more Mono. FatMonounsaturated Fat +346.2%
Contains more Poly. FatPolyunsaturated fat +770.6%
Contains less Sat. FatSaturated Fat -46.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Celeriac Onion Opinion
Calories 42kcal 40kcal Celeriac
Protein 1.5g 1.1g Celeriac
Fats 0.3g 0.1g Celeriac
Vitamin C 8mg 7.4mg Celeriac
Net carbs 7.4g 7.64g Onion
Carbs 9.2g 9.34g Onion
Magnesium 20mg 10mg Celeriac
Calcium 43mg 23mg Celeriac
Potassium 300mg 146mg Celeriac
Iron 0.7mg 0.21mg Celeriac
Sugar 1.6g 4.24g Celeriac
Fiber 1.8g 1.7g Celeriac
Copper 0.07mg 0.039mg Celeriac
Zinc 0.33mg 0.17mg Celeriac
Phosphorus 115mg 29mg Celeriac
Sodium 100mg 4mg Onion
Vitamin A 0IU 2IU Onion
Vitamin E 0.36mg 0.02mg Celeriac
Manganese 0.158mg 0.129mg Celeriac
Selenium 0.7µg 0.5µg Celeriac
Vitamin B1 0.05mg 0.046mg Celeriac
Vitamin B2 0.06mg 0.027mg Celeriac
Vitamin B3 0.7mg 0.116mg Celeriac
Vitamin B5 0.352mg 0.123mg Celeriac
Vitamin B6 0.165mg 0.12mg Celeriac
Vitamin K 41µg 0.4µg Celeriac
Folate 8µg 19µg Onion
Choline 9mg 6.1mg Celeriac
Saturated Fat 0.079g 0.042g Onion
Monounsaturated Fat 0.058g 0.013g Celeriac
Polyunsaturated fat 0.148g 0.017g Celeriac
Tryptophan 0.014mg Onion
Threonine 0.021mg Onion
Isoleucine 0.014mg Onion
Leucine 0.025mg Onion
Lysine 0.039mg Onion
Methionine 0.002mg Onion
Phenylalanine 0.025mg Onion
Valine 0.021mg Onion
Histidine 0.014mg Onion
Fructose 1.29g Onion

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Celeriac Onion
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
8%
Onion
Minerals Daily Need Coverage Score
20%
Celeriac
8%
Onion

Comparison summary

Which food contains less Sodium?
Onion
Onion contains less Sodium (difference - 96mg)
Which food is lower in Saturated Fat?
Onion
Onion is lower in Saturated Fat (difference - 0.037g)
Which food is lower in glycemic index?
Onion
Onion is lower in glycemic index (difference - 20)
Which food is cheaper?
Onion
Onion is cheaper (difference - $0.4)
Which food is lower in Sugar?
Celeriac
Celeriac is lower in Sugar (difference - 2.64g)
Which food is richer in minerals?
Celeriac
Celeriac is relatively richer in minerals
Which food is richer in vitamins?
Celeriac
Celeriac is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Onion - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170000/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.