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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
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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
:
1
Onion
Contains more Calcium +87%
Contains more Iron +233.3%
Contains more Magnesium +100%
Contains more Phosphorus +296.6%
Contains more Potassium +105.5%
Contains more Zinc +94.1%
Contains more Copper +79.5%
Contains less Sodium -96%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 27% 15% 50% 27% 14% 10% 24%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 8% 8% 13% 13% 1% 5% 14%
Contains more Calcium +87%
Contains more Iron +233.3%
Contains more Magnesium +100%
Contains more Phosphorus +296.6%
Contains more Potassium +105.5%
Contains more Zinc +94.1%
Contains more Copper +79.5%
Contains less Sodium -96%

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
:
2
Onion
Contains more Vitamin E +1700%
Contains more Vitamin B2 +122.2%
Contains more Vitamin B3 +503.4%
Contains more Vitamin B5 +186.2%
Contains more Vitamin B6 +37.5%
Contains more Vitamin K +10150%
Contains more Vitamin A +∞%
Contains more Folate +137.5%
Equal in Vitamin C - 7.4
Equal in Vitamin B1 - 0.046
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% 1% 0% 25% 12% 7% 3% 8% 28% 15% 0% 1%
Contains more Vitamin E +1700%
Contains more Vitamin B2 +122.2%
Contains more Vitamin B3 +503.4%
Contains more Vitamin B5 +186.2%
Contains more Vitamin B6 +37.5%
Contains more Vitamin K +10150%
Contains more Vitamin A +∞%
Contains more Folate +137.5%
Equal in Vitamin C - 7.4
Equal in Vitamin B1 - 0.046

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 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
Net carbs 7.4g 7.64g Onion
Protein 1.5g 1.1g Celeriac
Fats 0.3g 0.1g Celeriac
Carbs 9.2g 9.34g Onion
Calories 42kcal 40kcal Celeriac
Starch g 0g Onion
Fructose g 1.29g Onion
Sugar 1.6g 4.24g Celeriac
Fiber 1.8g 1.7g Celeriac
Calcium 43mg 23mg Celeriac
Iron 0.7mg 0.21mg Celeriac
Magnesium 20mg 10mg Celeriac
Phosphorus 115mg 29mg Celeriac
Potassium 300mg 146mg Celeriac
Sodium 100mg 4mg Onion
Zinc 0.33mg 0.17mg Celeriac
Copper 0.07mg 0.039mg Celeriac
Vitamin A 0IU 2IU Onion
Vitamin E 0.36mg 0.02mg Celeriac
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 8mg 7.4mg 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
Folate 8µg 19µg Onion
Vitamin B12 0µg 0µg
Vitamin K 41µg 0.4µg Celeriac
Tryptophan mg 0.014mg Onion
Threonine mg 0.021mg Onion
Isoleucine mg 0.014mg Onion
Leucine mg 0.025mg Onion
Lysine mg 0.039mg Onion
Methionine mg 0.002mg Onion
Phenylalanine mg 0.025mg Onion
Valine mg 0.021mg Onion
Histidine mg 0.014mg Onion
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.079g 0.042g Onion
Monounsaturated Fat 0.058g 0.013g Celeriac
Polyunsaturated fat 0.148g 0.017g Celeriac

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Celeriac Onion
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
8
Onion
Mineral Summary Score
22
Celeriac
8
Onion

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
7%
Onion
Carbohydrates
9%
Celeriac
9%
Onion
Fats
1%
Celeriac
0%
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

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. 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.