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Celeriac vs. Zucchini — In-Depth Nutrition Comparison

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How are Celeriac and Zucchini different?

  • Celeriac is richer in Vitamin K, and Phosphorus, while Zucchini is higher in Vitamin C.
  • Celeriac covers your daily need of Vitamin K 31% more than Zucchini.
  • Celeriac contains 3 times more Phosphorus than Zucchini. Celeriac contains 115mg of Phosphorus, while Zucchini contains 38mg.

Celeriac, raw and Squash, summer, zucchini, includes skin, raw types were used in this article.

Infographic

Celeriac vs Zucchini 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" 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 13% 4.8% 23% 14% 18% 8.7% 16% 1% 23% 1.1%
Contains more CalciumCalcium +168.8%
Contains more PotassiumPotassium +14.9%
Contains more IronIron +89.2%
Contains more CopperCopper +32.1%
Contains more PhosphorusPhosphorus +202.6%
Contains more SeleniumSelenium +250%
Contains less SodiumSodium -92%
Contains more ManganeseManganese +12%
~equal in Magnesium ~18mg
~equal in Zinc ~0.32mg

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 60% 12% 2.4% 0% 11% 22% 8.5% 12% 38% 0% 11% 18% 5.2%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B3Vitamin B3 +55.2%
Contains more Vitamin B5Vitamin B5 +72.5%
Contains more Vitamin KVitamin K +853.5%
Contains more Vitamin CVitamin C +123.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +56.7%
Contains more FolateFolate +200%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.045mg
~equal in Vitamin B6 ~0.163mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~9.5mg

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: 0.32 g
Carbs: 3.11 g
Water: 94.79 g
Other: 0.57 g
Contains more ProteinProtein +24%
Contains more CarbsCarbs +195.8%
Contains more OtherOther +75.4%
~equal in Fats ~0.32g
~equal in Water ~94.79g

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
45% 6% 49%
Saturated Fat: Sat. Fat 0.084 g
Monounsaturated Fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.091 g
Contains more Mono. FatMonounsaturated Fat +427.3%
Contains more Poly. FatPolyunsaturated fat +62.6%
~equal in Saturated Fat ~0.084g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Celeriac Zucchini
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Celeriac Zucchini Opinion
Calories 42kcal 17kcal Celeriac
Protein 1.5g 1.21g Celeriac
Fats 0.3g 0.32g Zucchini
Vitamin C 8mg 17.9mg Zucchini
Net carbs 7.4g 2.11g Celeriac
Carbs 9.2g 3.11g Celeriac
Magnesium 20mg 18mg Celeriac
Calcium 43mg 16mg Celeriac
Potassium 300mg 261mg Celeriac
Iron 0.7mg 0.37mg Celeriac
Sugar 1.6g 2.5g Celeriac
Fiber 1.8g 1g Celeriac
Copper 0.07mg 0.053mg Celeriac
Zinc 0.33mg 0.32mg Celeriac
Phosphorus 115mg 38mg Celeriac
Sodium 100mg 8mg Zucchini
Vitamin A 0IU 200IU Zucchini
Vitamin A 0µg 10µg Zucchini
Vitamin E 0.36mg 0.12mg Celeriac
Manganese 0.158mg 0.177mg Zucchini
Selenium 0.7µg 0.2µg Celeriac
Vitamin B1 0.05mg 0.045mg Celeriac
Vitamin B2 0.06mg 0.094mg Zucchini
Vitamin B3 0.7mg 0.451mg Celeriac
Vitamin B5 0.352mg 0.204mg Celeriac
Vitamin B6 0.165mg 0.163mg Celeriac
Vitamin K 41µg 4.3µg Celeriac
Folate 8µg 24µg Zucchini
Choline 9mg 9.5mg Zucchini
Saturated Fat 0.079g 0.084g Celeriac
Monounsaturated Fat 0.058g 0.011g Celeriac
Polyunsaturated fat 0.148g 0.091g Celeriac
Tryptophan 0.01mg Zucchini
Threonine 0.029mg Zucchini
Isoleucine 0.044mg Zucchini
Leucine 0.071mg Zucchini
Lysine 0.067mg Zucchini
Methionine 0.018mg Zucchini
Phenylalanine 0.043mg Zucchini
Valine 0.054mg Zucchini
Histidine 0.026mg Zucchini
Fructose 1.38g Zucchini
Omega-3 - ALA 0.061g Zucchini
Omega-6 - Linoleic acid 0.03g Zucchini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Celeriac Zucchini
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
15%
Zucchini
Minerals Daily Need Coverage Score
20%
Celeriac
12%
Zucchini

Comparison summary

Which food contains less Sodium?
Zucchini
Zucchini contains less Sodium (difference - 92mg)
Which food is lower in glycemic index?
Zucchini
Zucchini is lower in glycemic index (difference - 20)
Which food is cheaper?
Zucchini
Zucchini is cheaper (difference - $0.2)
Which food is lower in Sugar?
Celeriac
Celeriac is lower in Sugar (difference - 0.9g)
Which food is lower in Saturated Fat?
Celeriac
Celeriac is lower in Saturated Fat (difference - 0.005g)
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. Zucchini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169291/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.