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  6. Celeriac vs. Yam

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.
  • Yam has a higher glycemic index. The glycemic index of yam is 51, while the glycemic index of celeriac is 35.

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

Infographic

Celeriac vs Yam 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%
Yam
Yam
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
Contains more CalciumCalcium +152.9%
Contains more IronIron +29.6%
Contains more ZincZinc +37.5%
Contains more PhosphorusPhosphorus +109.1%
Contains more PotassiumPotassium +172%
Contains more CopperCopper +154.3%
Contains less SodiumSodium -91%
Contains more ManganeseManganese +151.3%
~equal in Magnesium ~21mg
~equal in Selenium ~0.7µg

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 27% 0% 0% 7.2% 13% 14% 13% 21% 38% 0% 103% 6%
Yam
Yam
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 57% 0% 2.3% 7% 28% 7.4% 10% 19% 68% 0% 5.8% 17%
Contains more Vitamin B2Vitamin B2 +87.5%
Contains more Vitamin B3Vitamin B3 +26.8%
Contains more Vitamin B5Vitamin B5 +12.1%
Contains more Vitamin KVitamin K +1682.6%
Contains more Vitamin CVitamin C +113.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +124%
Contains more Vitamin B6Vitamin B6 +77.6%
Contains more FolateFolate +187.5%
~equal in Vitamin D ~0µg
~equal in Vitamin E ~0.35mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Celeriac Yam DV% diff.
Vitamin K 41µg 2.3µg 32%
Potassium 300mg 816mg 15%
Copper 0.07mg 0.178mg 12%
Vitamin C 8mg 17.1mg 10%
Manganese 0.158mg 0.397mg 10%
Vitamin B6 0.165mg 0.293mg 10%
Fiber 1.8g 4.1g 9%
Phosphorus 115mg 55mg 9%
Carbs 9.2g 27.88g 6%
Vitamin B1 0.05mg 0.112mg 5%
Calories 42kcal 118kcal 4%
Sodium 100mg 9mg 4%
Folate 8µg 23µg 4%
Calcium 43mg 17mg 3%
Iron 0.7mg 0.54mg 2%
Vitamin B2 0.06mg 0.032mg 2%
Zinc 0.33mg 0.24mg 1%
Vitamin A 0µg 7µg 1%
Vitamin B3 0.7mg 0.552mg 1%
Vitamin B5 0.352mg 0.314mg 1%
Choline 9mg 16.5mg 1%
Protein 1.5g 1.53g 0%
Protein per 100 calories 3.6g 1.3g N/A
Calories per 10 g protein 280kcal 771kcal N/A
Weight per 100 calories 238g 85g N/A
Fats 0.3g 0.17g 0%
Net carbs 7.4g 23.78g N/A
Magnesium 20mg 21mg 0%
Sugar 1.6g 0.5g N/A
Vitamin E 0.36mg 0.35mg 0%
Selenium 0.7µg 0.7µg 0%
Saturated fat 0.079g 0.037g 0%
Monounsaturated fat 0.058g 0.006g 0%
Polyunsaturated fat 0.148g 0.076g 0%
Tryptophan 0.012mg 0%
Threonine 0.054mg 0%
Isoleucine 0.052mg 0%
Leucine 0.096mg 0%
Lysine 0.059mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.071mg 0%
Valine 0.062mg 0%
Histidine 0.034mg 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
Yam
Yam
2
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more FatsFats +76.5%
Contains more WaterWater +26.4%
Contains more OtherOther +22%
Contains more CarbsCarbs +203%
~equal in Protein ~1.53g

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
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 g
Contains more Mono. FatMonounsaturated fat +866.7%
Contains more Poly. FatPolyunsaturated fat +94.7%
Contains less Sat. FatSaturated fat -53.2%

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. 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.