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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, folate, manganese, iron, vitamin C, magnesium, vitamin E, and vitamin B2.
  • Spinach raw covers your daily need for 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.
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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Contains more PhosphorusPhosphorus +134.7%
Contains more MagnesiumMagnesium +295%
Contains more CalciumCalcium +130.2%
Contains more PotassiumPotassium +86%
Contains more IronIron +287.1%
Contains more CopperCopper +85.7%
Contains more ZincZinc +60.6%
Contains less SodiumSodium -21%
Contains more ManganeseManganese +467.7%
Contains more SeleniumSelenium +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.
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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Contains more Vitamin B5Vitamin B5 +441.5%
Contains more Vitamin CVitamin C +251.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +463.9%
Contains more Vitamin B1Vitamin B1 +56%
Contains more Vitamin B2Vitamin B2 +215%
Contains more Vitamin B6Vitamin B6 +18.2%
Contains more Vitamin KVitamin K +1077.8%
Contains more FolateFolate +2325%
Contains more CholineCholine +114.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.724mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Celeriac Spinach raw DV% diff.
Vitamin K 41µg 482.9µg 368%
Vitamin A 0µg 469µg 52%
Folate 8µg 194µg 47%
Manganese 0.158mg 0.897mg 32%
Iron 0.7mg 2.71mg 25%
Vitamin C 8mg 28.1mg 22%
Magnesium 20mg 79mg 14%
Vitamin E 0.36mg 2.03mg 11%
Vitamin B2 0.06mg 0.189mg 10%
Phosphorus 115mg 49mg 9%
Potassium 300mg 558mg 8%
Copper 0.07mg 0.13mg 7%
Vitamin B5 0.352mg 0.065mg 6%
Calcium 43mg 99mg 6%
Protein 1.5g 2.86g 3%
Vitamin B6 0.165mg 0.195mg 2%
Zinc 0.33mg 0.53mg 2%
Fiber 1.8g 2.2g 2%
Carbs 9.2g 3.63g 2%
Choline 9mg 19.3mg 2%
Vitamin B1 0.05mg 0.078mg 2%
Calories 42kcal 23kcal 1%
Selenium 0.7µg 1µg 1%
Sodium 100mg 79mg 1%
Fats 0.3g 0.39g 0%
Net carbs 7.4g 1.43g N/A
Sugar 1.6g 0.42g N/A
Vitamin B3 0.7mg 0.724mg 0%
Saturated fat 0.079g 0.063g 0%
Monounsaturated fat 0.058g 0.01g 0%
Polyunsaturated fat 0.148g 0.165g 0%
Tryptophan 0.039mg 0%
Threonine 0.122mg 0%
Isoleucine 0.147mg 0%
Leucine 0.223mg 0%
Lysine 0.174mg 0%
Methionine 0.053mg 0%
Phenylalanine 0.129mg 0%
Valine 0.161mg 0%
Histidine 0.064mg 0%
Fructose 0.15g 0%

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
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 CarbsCarbs +153.4%
Contains more ProteinProtein +90.7%
Contains more FatsFats +30%
Contains more OtherOther +72%
~equal in Water ~91.4g

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
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Contains more Mono. FatMonounsaturated fat +480%
Contains less Sat. FatSaturated fat -20.3%
Contains more Poly. FatPolyunsaturated fat +11.5%

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.