Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Vegetables
  4. Celeriac
  5. Compare
  6. Celeriac vs. Yam

Celeriac vs. Yam — In-Depth Nutrition Comparison

Compare

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
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
4
:
5
Yam
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%
Contains more Manganese +151.3%
Equal in Magnesium - 21
Equal in Selenium - 0.7
Celeriac
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 27% 15% 50% 27% 14% 10% 24% 21% 4%
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 15% 24% 72% 2% 7% 60% 52% 4%
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%
Contains more Manganese +151.3%
Equal in Magnesium - 21
Equal in Selenium - 0.7

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
5
:
5
Yam
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
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%
Yam
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Celeriac
Celeriac
3
:
2
Yam
Yam
Contains more Fats +76.5%
Contains more Water +26.4%
Contains more Other +22%
Contains more Carbs +203%
Equal in Protein - 1.53
Celeriac
9% 88%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 9.2 g
Water: 88 g
Other: 1 g
Yam
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Contains more Fats +76.5%
Contains more Water +26.4%
Contains more Other +22%
Contains more Carbs +203%
Equal in Protein - 1.53

Fat Type Comparison

Fat type breakdown side-by-side comparison
Celeriac
Celeriac
2
:
1
Yam
Yam
Contains more Monounsaturated Fat +866.7%
Contains more Polyunsaturated fat +94.7%
Contains less Saturated Fat -53.2%
Celeriac
28% 20% 52%
Saturated Fat: 0.079 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.148 g
Yam
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
Contains more Monounsaturated Fat +866.7%
Contains more Polyunsaturated fat +94.7%
Contains less Saturated Fat -53.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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
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
Manganese 0.158mg 0.397mg Yam
Selenium 0.7µg 0.7µg
Vitamin A 0IU 138IU Yam
Vitamin A RAE 0µg 7µg Yam
Vitamin E 0.36mg 0.35mg Celeriac
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 K 41µg 2.3µg Celeriac
Tryptophan 0.012mg Yam
Threonine 0.054mg Yam
Isoleucine 0.052mg Yam
Leucine 0.096mg Yam
Lysine 0.059mg Yam
Methionine 0.021mg Yam
Phenylalanine 0.071mg Yam
Valine 0.062mg Yam
Histidine 0.034mg Yam
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

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
19%
Yam
Minerals Daily Need Coverage Score
20%
Celeriac
26%
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

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.