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Celeriac vs Pumpkin - In-Depth Nutrition Comparison

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Summary of differences between Celeriac and Pumpkin

  • Celeriac has more Vitamin K, Phosphorus, Vitamin B6, and Fiber, while Pumpkin has more Vitamin A, and Copper.
  • Pumpkin covers your daily need of Vitamin A 47% more than Celeriac.
  • Celeriac contains 100 times more Sodium than Pumpkin. While Celeriac contains 100mg of Sodium, Pumpkin contains only 1mg.

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

Infographic

Celeriac vs Pumpkin 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 +104.8%
Contains more Magnesium +66.7%
Contains more Phosphorus +161.4%
Contains more Iron +14.3%
Contains more Potassium +13.3%
Contains more Copper +81.4%
Contains less Sodium -99%
Equal in Zinc - 0.32
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 27% 13% 27% 15% 24% 10% 50% 14%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 30% 7% 30% 9% 43% 9% 19% 1%
Contains more Calcium +104.8%
Contains more Magnesium +66.7%
Contains more Phosphorus +161.4%
Contains more Iron +14.3%
Contains more Potassium +13.3%
Contains more Copper +81.4%
Contains less Sodium -99%
Equal in Zinc - 0.32

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 B3 +16.7%
Contains more Vitamin B5 +18.1%
Contains more Vitamin B6 +170.5%
Contains more Vitamin K +3627.3%
Contains more Vitamin C +12.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +194.4%
Contains more Vitamin B2 +83.3%
Contains more Folate +100%
Equal in Vitamin B1 - 0.05
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 27% 0% 8% 0% 13% 14% 14% 22% 39% 0% 103% 6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 30% 511% 22% 0% 13% 26% 12% 18% 15% 0% 3% 12%
Contains more Vitamin B3 +16.7%
Contains more Vitamin B5 +18.1%
Contains more Vitamin B6 +170.5%
Contains more Vitamin K +3627.3%
Contains more Vitamin C +12.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +194.4%
Contains more Vitamin B2 +83.3%
Contains more Folate +100%
Equal in Vitamin B1 - 0.05

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 Pumpkin
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in glycemic index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Celeriac Pumpkin Opinion
Calories 42kcal 26kcal Celeriac
Protein 1.5g 1g Celeriac
Fats 0.3g 0.1g Celeriac
Vitamin C 8mg 9mg Pumpkin
Net carbs 7.4g 6g Celeriac
Carbs 9.2g 6.5g Celeriac
Cholesterol 0mg 0mg
Vitamin D 0IU 0IU
Iron 0.7mg 0.8mg Pumpkin
Calcium 43mg 21mg Celeriac
Potassium 300mg 340mg Pumpkin
Magnesium 20mg 12mg Celeriac
Sugar 1.6g 2.76g Celeriac
Fiber 1.8g 0.5g Celeriac
Copper 0.07mg 0.127mg Pumpkin
Zinc 0.33mg 0.32mg Celeriac
Starch g g
Phosphorus 115mg 44mg Celeriac
Sodium 100mg 1mg Pumpkin
Vitamin A 0IU 8513IU Pumpkin
Vitamin E 0.36mg 1.06mg Pumpkin
Vitamin D 0µg 0µg
Vitamin B1 0.05mg 0.05mg
Vitamin B2 0.06mg 0.11mg Pumpkin
Vitamin B3 0.7mg 0.6mg Celeriac
Vitamin B5 0.352mg 0.298mg Celeriac
Vitamin B6 0.165mg 0.061mg Celeriac
Vitamin B12 0µg 0µg
Vitamin K 41µg 1.1µg Celeriac
Folate 8µg 16µg Pumpkin
Trans Fat 0g 0g
Saturated Fat 0.079g 0.052g Pumpkin
Monounsaturated Fat 0.058g 0.013g Celeriac
Polyunsaturated fat 0.148g 0.005g Celeriac
Tryptophan mg 0.012mg Pumpkin
Threonine mg 0.029mg Pumpkin
Isoleucine mg 0.031mg Pumpkin
Leucine mg 0.046mg Pumpkin
Lysine mg 0.054mg Pumpkin
Methionine mg 0.011mg Pumpkin
Phenylalanine mg 0.032mg Pumpkin
Valine mg 0.035mg Pumpkin
Histidine mg 0.016mg Pumpkin
Fructose g g

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Celeriac Pumpkin
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
55
Pumpkin
Mineral Summary Score
22
Celeriac
18
Pumpkin

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
6%
Pumpkin
Carbohydrates
9%
Celeriac
7%
Pumpkin
Fats
1%
Celeriac
0%
Pumpkin

Comparison summary

Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 99mg)
Which food is lower in Saturated Fat?
Pumpkin
Pumpkin is lower in Saturated Fat (difference - 0.027g)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $0.4)
Which food is lower in Sugar?
Celeriac
Celeriac is lower in Sugar (difference - 1.16g)
Which food is lower in glycemic index?
Celeriac
Celeriac is lower in glycemic index (difference - 29)
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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.