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  6. Celeriac vs. Spinach raw

Celeriac vs. Spinach raw — In-Depth Nutrition Comparison

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How are Celeriac and Spinach raw different?

  • Celeriac is richer in Phosphorus, while Spinach raw is higher in Vitamin K, Vitamin A RAE, Folate, Manganese, Iron, Vitamin C, Magnesium, Vitamin E , and Vitamin B2.
  • Spinach raw covers your daily need of Vitamin K 368% more than Celeriac.
  • Celeriac contains 2 times more Phosphorus than Spinach raw. Celeriac contains 115mg of Phosphorus, while Spinach raw contains 49mg.

Celeriac, raw and Spinach, raw types were used in this article.

Infographic

Celeriac vs Spinach raw 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.
Celeriac
Celeriac
1
:
9
Spinach raw
Spinach raw
Contains more Phosphorus +134.7%
Contains more Calcium +130.2%
Contains more Iron +287.1%
Contains more Magnesium +295%
Contains more Potassium +86%
Contains less Sodium -21%
Contains more Zinc +60.6%
Contains more Copper +85.7%
Contains more Manganese +467.7%
Contains more Selenium +42.9%
Celeriac
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 27% 15% 50% 27% 14% 10% 24% 21% 4%
Spinach raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 30% 102% 57% 22% 50% 11% 15% 44% 117% 6%
Contains more Phosphorus +134.7%
Contains more Calcium +130.2%
Contains more Iron +287.1%
Contains more Magnesium +295%
Contains more Potassium +86%
Contains less Sodium -21%
Contains more Zinc +60.6%
Contains more Copper +85.7%
Contains more Manganese +467.7%
Contains more Selenium +42.9%

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.
Celeriac
Celeriac
1
:
9
Spinach raw
Spinach raw
Contains more Vitamin B5 +441.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +463.9%
Contains more Vitamin C +251.3%
Contains more Vitamin B1 +56%
Contains more Vitamin B2 +215%
Contains more Vitamin B6 +18.2%
Contains more Folate +2325%
Contains more Vitamin K +1077.8%
Equal in Vitamin B3 - 0.724
Celeriac
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%
Spinach raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 1208%
Contains more Vitamin B5 +441.5%
Contains more Vitamin A +∞%
Contains more Vitamin E +463.9%
Contains more Vitamin C +251.3%
Contains more Vitamin B1 +56%
Contains more Vitamin B2 +215%
Contains more Vitamin B6 +18.2%
Contains more Folate +2325%
Contains more Vitamin K +1077.8%
Equal in Vitamin B3 - 0.724

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Celeriac
Celeriac
1
:
4
Spinach raw
Spinach raw
Contains more Carbs +153.4%
Contains more Protein +90.7%
Contains more Fats +30%
Contains more Other +72%
Equal in Water - 91.4
Celeriac
9% 88%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 9.2 g
Water: 88 g
Other: 1 g
Spinach raw
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Contains more Carbs +153.4%
Contains more Protein +90.7%
Contains more Fats +30%
Contains more Other +72%
Equal in Water - 91.4

Fat Type Comparison

Fat type breakdown side-by-side comparison
Celeriac
Celeriac
1
:
2
Spinach raw
Spinach raw
Contains more Monounsaturated Fat +480%
Contains less Saturated Fat -20.3%
Contains more Polyunsaturated fat +11.5%
Celeriac
28% 20% 52%
Saturated Fat: 0.079 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.148 g
Spinach raw
26% 4% 69%
Saturated Fat: 0.063 g
Monounsaturated Fat: 0.01 g
Polyunsaturated fat: 0.165 g
Contains more Monounsaturated Fat +480%
Contains less Saturated Fat -20.3%
Contains more Polyunsaturated fat +11.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Celeriac Spinach raw Opinion
Net carbs 7.4g 1.43g Celeriac
Protein 1.5g 2.86g Spinach raw
Fats 0.3g 0.39g Spinach raw
Carbs 9.2g 3.63g Celeriac
Calories 42kcal 23kcal Celeriac
Fructose 0.15g Spinach raw
Sugar 1.6g 0.42g Spinach raw
Fiber 1.8g 2.2g Spinach raw
Calcium 43mg 99mg Spinach raw
Iron 0.7mg 2.71mg Spinach raw
Magnesium 20mg 79mg Spinach raw
Phosphorus 115mg 49mg Celeriac
Potassium 300mg 558mg Spinach raw
Sodium 100mg 79mg Spinach raw
Zinc 0.33mg 0.53mg Spinach raw
Copper 0.07mg 0.13mg Spinach raw
Manganese 0.158mg 0.897mg Spinach raw
Selenium 0.7µg 1µg Spinach raw
Vitamin A 0IU 9377IU Spinach raw
Vitamin A RAE 0µg 469µg Spinach raw
Vitamin E 0.36mg 2.03mg Spinach raw
Vitamin C 8mg 28.1mg Spinach raw
Vitamin B1 0.05mg 0.078mg Spinach raw
Vitamin B2 0.06mg 0.189mg Spinach raw
Vitamin B3 0.7mg 0.724mg Spinach raw
Vitamin B5 0.352mg 0.065mg Celeriac
Vitamin B6 0.165mg 0.195mg Spinach raw
Folate 8µg 194µg Spinach raw
Vitamin K 41µg 482.9µg Spinach raw
Tryptophan 0.039mg Spinach raw
Threonine 0.122mg Spinach raw
Isoleucine 0.147mg Spinach raw
Leucine 0.223mg Spinach raw
Lysine 0.174mg Spinach raw
Methionine 0.053mg Spinach raw
Phenylalanine 0.129mg Spinach raw
Valine 0.161mg Spinach raw
Histidine 0.064mg Spinach raw
Saturated Fat 0.079g 0.063g Spinach raw
Monounsaturated Fat 0.058g 0.01g Celeriac
Polyunsaturated fat 0.148g 0.165g Spinach raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Celeriac Spinach raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
20%
Celeriac
181%
Spinach raw
Minerals Daily Need Coverage Score
20%
Celeriac
45%
Spinach raw

Comparison summary

Which food is lower in Sugar?
Spinach raw
Spinach raw is lower in Sugar (difference - 1.18g)
Which food contains less Sodium?
Spinach raw
Spinach raw contains less Sodium (difference - 21mg)
Which food is lower in Saturated Fat?
Spinach raw
Spinach raw is lower in Saturated Fat (difference - 0.016g)
Which food is lower in glycemic index?
Spinach raw
Spinach raw is lower in glycemic index (difference - 3)
Which food is cheaper?
Spinach raw
Spinach raw is cheaper (difference - $0.4)
Which food is richer in minerals?
Spinach raw
Spinach raw is relatively richer in minerals
Which food is richer in vitamins?
Spinach raw
Spinach raw 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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.