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  6. Celeriac vs. Winter squash

Celeriac vs. Winter squash — In-Depth Nutrition Comparison

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A recap on differences between Celeriac and Winter squash

  • Celeriac has more Vitamin K, and Phosphorus, however, Winter squash is higher in Vitamin A RAE.
  • Celeriac covers your daily Vitamin K needs 31% more than Winter squash.
  • Winter squash contains 100 times less Sodium than Celeriac. Celeriac contains 100mg of Sodium, while Winter squash contains 1mg.

Food varieties used in this article are Celeriac, raw and Squash, winter, all varieties, cooked, baked, without salt.

Infographic

Celeriac vs Winter 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.
Celeriac
Celeriac
7
:
3
Winter squash
Winter squash
Contains more Calcium +95.5%
Contains more Iron +59.1%
Contains more Magnesium +53.8%
Contains more Phosphorus +505.3%
Contains more Potassium +24.5%
Contains more Zinc +50%
Contains more Selenium +75%
Contains less Sodium -99%
Contains more Copper +17.1%
Contains more Manganese +18.4%
Celeriac
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 27% 15% 50% 27% 14% 10% 24% 21% 4%
Winter squash
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 17% 10% 9% 22% 1% 6% 28% 25% 3%
Contains more Calcium +95.5%
Contains more Iron +59.1%
Contains more Magnesium +53.8%
Contains more Phosphorus +505.3%
Contains more Potassium +24.5%
Contains more Zinc +50%
Contains more Selenium +75%
Contains less Sodium -99%
Contains more Copper +17.1%
Contains more Manganese +18.4%

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
6
:
4
Winter squash
Winter squash
Contains more Vitamin E +200%
Contains more Vitamin B1 +212.5%
Contains more Vitamin B3 +41.4%
Contains more Vitamin B5 +50.4%
Contains more Vitamin K +831.8%
Contains more Vitamin A +∞%
Contains more Vitamin C +20%
Contains more Vitamin B2 +11.7%
Contains more Folate +150%
Equal in Vitamin B6 - 0.161
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%
Winter squash
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 314% 3% 0% 32% 4% 16% 10% 15% 38% 15% 0% 11%
Contains more Vitamin E +200%
Contains more Vitamin B1 +212.5%
Contains more Vitamin B3 +41.4%
Contains more Vitamin B5 +50.4%
Contains more Vitamin K +831.8%
Contains more Vitamin A +∞%
Contains more Vitamin C +20%
Contains more Vitamin B2 +11.7%
Contains more Folate +150%
Equal in Vitamin B6 - 0.161

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Celeriac
Celeriac
3
:
2
Winter squash
Winter squash
Contains more Protein +68.5%
Contains more Other +42.9%
Contains more Fats +16.7%
Equal in Carbs - 8.85
Equal in Water - 89.21
Celeriac
9% 88%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 9.2 g
Water: 88 g
Other: 1 g
Winter squash
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Contains more Protein +68.5%
Contains more Other +42.9%
Contains more Fats +16.7%
Equal in Carbs - 8.85
Equal in Water - 89.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Celeriac
Celeriac
2
:
1
Winter squash
Winter squash
Contains more Monounsaturated Fat +123.1%
Equal in Saturated Fat - 0.072
Equal in Polyunsaturated fat - 0.147
Celeriac
28% 20% 52%
Saturated Fat: 0.079 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.148 g
Winter squash
29% 11% 60%
Saturated Fat: 0.072 g
Monounsaturated Fat: 0.026 g
Polyunsaturated fat: 0.147 g
Contains more Monounsaturated Fat +123.1%
Equal in Saturated Fat - 0.072
Equal in Polyunsaturated fat - 0.147

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Celeriac Winter 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 Winter squash Opinion
Net carbs 7.4g 6.05g Celeriac
Protein 1.5g 0.89g Celeriac
Fats 0.3g 0.35g Winter squash
Carbs 9.2g 8.85g Celeriac
Calories 42kcal 37kcal Celeriac
Sugar 1.6g 3.3g Celeriac
Fiber 1.8g 2.8g Winter squash
Calcium 43mg 22mg Celeriac
Iron 0.7mg 0.44mg Celeriac
Magnesium 20mg 13mg Celeriac
Phosphorus 115mg 19mg Celeriac
Potassium 300mg 241mg Celeriac
Sodium 100mg 1mg Winter squash
Zinc 0.33mg 0.22mg Celeriac
Copper 0.07mg 0.082mg Winter squash
Manganese 0.158mg 0.187mg Winter squash
Selenium 0.7µg 0.4µg Celeriac
Vitamin A 0IU 5223IU Winter squash
Vitamin A RAE 0µg 261µg Winter squash
Vitamin E 0.36mg 0.12mg Celeriac
Vitamin C 8mg 9.6mg Winter squash
Vitamin B1 0.05mg 0.016mg Celeriac
Vitamin B2 0.06mg 0.067mg Winter squash
Vitamin B3 0.7mg 0.495mg Celeriac
Vitamin B5 0.352mg 0.234mg Celeriac
Vitamin B6 0.165mg 0.161mg Celeriac
Folate 8µg 20µg Winter squash
Vitamin K 41µg 4.4µg Celeriac
Tryptophan 0.013mg Winter squash
Threonine 0.027mg Winter squash
Isoleucine 0.035mg Winter squash
Leucine 0.05mg Winter squash
Lysine 0.033mg Winter squash
Methionine 0.011mg Winter squash
Phenylalanine 0.035mg Winter squash
Valine 0.038mg Winter squash
Histidine 0.017mg Winter squash
Saturated Fat 0.079g 0.072g Winter squash
Monounsaturated Fat 0.058g 0.026g Celeriac
Polyunsaturated fat 0.148g 0.147g Celeriac

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Celeriac Winter squash
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
20%
Celeriac
38%
Winter squash
Minerals Daily Need Coverage Score
20%
Celeriac
12%
Winter squash

Comparison summary

Which food contains less Sodium?
Winter squash
Winter squash contains less Sodium (difference - 99mg)
Which food is lower in Saturated Fat?
Winter squash
Winter squash is lower in Saturated Fat (difference - 0.007g)
Which food is lower in glycemic index?
Winter squash
Winter squash is lower in glycemic index (difference - 22)
Which food is cheaper?
Winter squash
Winter squash is cheaper (difference - $0.6)
Which food is lower in Sugar?
Celeriac
Celeriac is lower in Sugar (difference - 1.7g)
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. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/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.