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Celeriac vs Yam - In-Depth Nutrition Comparison

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Important differences between Celeriac and Yam

  • Celeriac has more Vitamin K, and Phosphorus, however Yam is richer in Potassium, Copper, Manganese, Vitamin C, Vitamin B6, Fiber, and Vitamin B1.
  • Celeriac's daily need coverage for Vitamin K is 32% more.
  • Celeriac contains 2 times more Phosphorus than Yam. Celeriac contains 115mg of Phosphorus, while Yam contains 55mg.

The food varieties used in the comparison are Celeriac, raw and Yam, raw.

Infographic

Celeriac vs Yam 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
:
4
Yam
Contains more Calcium +152.9%
Contains more Iron +29.6%
Contains more Phosphorus +109.1%
Contains more Zinc +37.5%
Contains more Potassium +172%
Contains less Sodium -91%
Contains more Copper +154.3%
Equal in Magnesium - 21
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 27% 15% 50% 27% 14% 10% 24%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 21% 15% 24% 72% 2% 7% 60%
Contains more Calcium +152.9%
Contains more Iron +29.6%
Contains more Phosphorus +109.1%
Contains more Zinc +37.5%
Contains more Potassium +172%
Contains less Sodium -91%
Contains more Copper +154.3%
Equal in Magnesium - 21

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
:
5
Yam
Contains more Vitamin B2 +87.5%
Contains more Vitamin B3 +26.8%
Contains more Vitamin B5 +12.1%
Contains more Vitamin K +1682.6%
Contains more Vitamin A +∞%
Contains more Vitamin C +113.8%
Contains more Vitamin B1 +124%
Contains more Vitamin B6 +77.6%
Contains more Folate +187.5%
Equal in Vitamin E - 0.35
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%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 6%
Contains more Vitamin B2 +87.5%
Contains more Vitamin B3 +26.8%
Contains more Vitamin B5 +12.1%
Contains more Vitamin K +1682.6%
Contains more Vitamin A +∞%
Contains more Vitamin C +113.8%
Contains more Vitamin B1 +124%
Contains more Vitamin B6 +77.6%
Contains more Folate +187.5%
Equal in Vitamin E - 0.35

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 Yam
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price 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 Yam Opinion
Net carbs 7.4g 23.78g Yam
Protein 1.5g 1.53g Yam
Fats 0.3g 0.17g Celeriac
Carbs 9.2g 27.88g Yam
Calories 42kcal 118kcal Yam
Starch g g
Fructose g g
Sugar 1.6g 0.5g Yam
Fiber 1.8g 4.1g Yam
Calcium 43mg 17mg Celeriac
Iron 0.7mg 0.54mg Celeriac
Magnesium 20mg 21mg Yam
Phosphorus 115mg 55mg Celeriac
Potassium 300mg 816mg Yam
Sodium 100mg 9mg Yam
Zinc 0.33mg 0.24mg Celeriac
Copper 0.07mg 0.178mg Yam
Vitamin A 0IU 138IU Yam
Vitamin E 0.36mg 0.35mg Celeriac
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 8mg 17.1mg Yam
Vitamin B1 0.05mg 0.112mg Yam
Vitamin B2 0.06mg 0.032mg Celeriac
Vitamin B3 0.7mg 0.552mg Celeriac
Vitamin B5 0.352mg 0.314mg Celeriac
Vitamin B6 0.165mg 0.293mg Yam
Folate 8µg 23µg Yam
Vitamin B12 0µg 0µg
Vitamin K 41µg 2.3µg Celeriac
Tryptophan mg 0.012mg Yam
Threonine mg 0.054mg Yam
Isoleucine mg 0.052mg Yam
Leucine mg 0.096mg Yam
Lysine mg 0.059mg Yam
Methionine mg 0.021mg Yam
Phenylalanine mg 0.071mg Yam
Valine mg 0.062mg Yam
Histidine mg 0.034mg Yam
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.079g 0.037g Yam
Monounsaturated Fat 0.058g 0.006g Celeriac
Polyunsaturated fat 0.148g 0.076g Celeriac

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Celeriac Yam
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
19
Yam
Mineral Summary Score
22
Celeriac
25
Yam

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
9%
Yam
Carbohydrates
9%
Celeriac
28%
Yam
Fats
1%
Celeriac
1%
Yam

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 1.1g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 91mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.042g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $0.4)
Which food is lower in glycemic index?
Celeriac
Celeriac is lower in glycemic index (difference - 16)
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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.