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Celeriac vs. Summer squash — In-Depth Nutrition Comparison

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Important differences between Celeriac and Summer squash

  • Celeriac has more Vitamin K, and Phosphorus, however, Summer squash is richer in Vitamin C, Vitamin B2, and Folate.
  • Celeriac's daily need coverage for Vitamin K is 32% more.
  • Celeriac contains 50 times more Sodium than Summer squash. Celeriac contains 100mg of Sodium, while Summer squash contains 2mg.

The food varieties used in the comparison are Celeriac, raw and Squash, summer, all varieties, raw.

Infographic

Celeriac vs Summer squash 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 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
Contains more MagnesiumMagnesium +17.6%
Contains more CalciumCalcium +186.7%
Contains more PotassiumPotassium +14.5%
Contains more IronIron +100%
Contains more CopperCopper +37.3%
Contains more ZincZinc +13.8%
Contains more PhosphorusPhosphorus +202.6%
Contains more SeleniumSelenium +250%
Contains less SodiumSodium -98%
Contains more ManganeseManganese +10.8%

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 57% 12% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B3Vitamin B3 +43.7%
Contains more Vitamin B5Vitamin B5 +127.1%
Contains more Vitamin KVitamin K +1266.7%
Contains more CholineCholine +34.3%
Contains more Vitamin CVitamin C +112.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +136.7%
Contains more Vitamin B6Vitamin B6 +32.1%
Contains more FolateFolate +262.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.048mg
~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
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more ProteinProtein +24%
Contains more FatsFats +66.7%
Contains more CarbsCarbs +174.6%
Contains more OtherOther +61.3%
~equal in Water ~94.64g

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
30% 11% 60%
Saturated Fat: Sat. Fat 0.044 g
Monounsaturated Fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Mono. FatMonounsaturated Fat +262.5%
Contains more Poly. FatPolyunsaturated fat +66.3%
Contains less Sat. FatSaturated Fat -44.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Celeriac Summer squash
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
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Celeriac Summer squash Opinion
Calories 42kcal 16kcal Celeriac
Protein 1.5g 1.21g Celeriac
Fats 0.3g 0.18g Celeriac
Vitamin C 8mg 17mg Summer squash
Net carbs 7.4g 2.25g Celeriac
Carbs 9.2g 3.35g Celeriac
Magnesium 20mg 17mg Celeriac
Calcium 43mg 15mg Celeriac
Potassium 300mg 262mg Celeriac
Iron 0.7mg 0.35mg Celeriac
Sugar 1.6g 2.2g Celeriac
Fiber 1.8g 1.1g Celeriac
Copper 0.07mg 0.051mg Celeriac
Zinc 0.33mg 0.29mg Celeriac
Phosphorus 115mg 38mg Celeriac
Sodium 100mg 2mg Summer squash
Vitamin A 0IU 200IU Summer squash
Vitamin A 0µg 10µg Summer squash
Vitamin E 0.36mg 0.12mg Celeriac
Manganese 0.158mg 0.175mg Summer squash
Selenium 0.7µg 0.2µg Celeriac
Vitamin B1 0.05mg 0.048mg Celeriac
Vitamin B2 0.06mg 0.142mg Summer squash
Vitamin B3 0.7mg 0.487mg Celeriac
Vitamin B5 0.352mg 0.155mg Celeriac
Vitamin B6 0.165mg 0.218mg Summer squash
Vitamin K 41µg 3µg Celeriac
Folate 8µg 29µg Summer squash
Choline 9mg 6.7mg Celeriac
Saturated Fat 0.079g 0.044g Summer squash
Monounsaturated Fat 0.058g 0.016g Celeriac
Polyunsaturated fat 0.148g 0.089g Celeriac
Tryptophan 0.011mg Summer squash
Threonine 0.028mg Summer squash
Isoleucine 0.042mg Summer squash
Leucine 0.069mg Summer squash
Lysine 0.065mg Summer squash
Methionine 0.017mg Summer squash
Phenylalanine 0.041mg Summer squash
Valine 0.053mg Summer squash
Histidine 0.025mg Summer squash
Fructose 0.95g Summer squash

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Celeriac Summer squash
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
17%
Summer squash
Minerals Daily Need Coverage Score
20%
Celeriac
12%
Summer squash

Comparison summary

Which food contains less Sodium?
Summer squash
Summer squash contains less Sodium (difference - 98mg)
Which food is lower in Saturated Fat?
Summer squash
Summer squash is lower in Saturated Fat (difference - 0.035g)
Which food is lower in glycemic index?
Summer squash
Summer squash is lower in glycemic index (difference - 22)
Which food is cheaper?
Summer squash
Summer squash is cheaper (difference - $0.6)
Which food is lower in Sugar?
Celeriac
Celeriac is lower in Sugar (difference - 0.6g)
Which food is richer in minerals?
Celeriac
Celeriac is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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

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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.