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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 for vitamin K, 31% more than zucchini.
  • Celeriac contains 3 times more phosphorus than zucchini. Celeriac contains 115mg of phosphorus, while zucchini contains 38mg.
  • Celeriac has a higher glycemic index (35) than zucchini (15).

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% 3.3% 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

All nutrients comparison - raw data values

Nutrient Celeriac Zucchini DV% diff.
Vitamin K 41µg 4.3µg 31%
Vitamin C 8mg 17.9mg 11%
Phosphorus 115mg 38mg 11%
Iron 0.7mg 0.37mg 4%
Sodium 100mg 8mg 4%
Folate 8µg 24µg 4%
Vitamin B2 0.06mg 0.094mg 3%
Fiber 1.8g 1g 3%
Vitamin B5 0.352mg 0.204mg 3%
Calcium 43mg 16mg 3%
Vitamin E 0.36mg 0.12mg 2%
Vitamin B3 0.7mg 0.451mg 2%
Copper 0.07mg 0.053mg 2%
Carbs 9.2g 3.11g 2%
Fructose 1.38g 2%
Protein 1.5g 1.21g 1%
Selenium 0.7µg 0.2µg 1%
Calories 42kcal 17kcal 1%
Manganese 0.158mg 0.177mg 1%
Potassium 300mg 261mg 1%
Vitamin A 0µg 10µg 1%
Fats 0.3g 0.32g 0%
Net carbs 7.4g 2.11g N/A
Magnesium 20mg 18mg 0%
Sugar 1.6g 2.5g N/A
Zinc 0.33mg 0.32mg 0%
Vitamin B1 0.05mg 0.045mg 0%
Vitamin B6 0.165mg 0.163mg 0%
Choline 9mg 9.5mg 0%
Saturated fat 0.079g 0.084g 0%
Monounsaturated fat 0.058g 0.011g 0%
Polyunsaturated fat 0.148g 0.091g 0%
Tryptophan 0.01mg 0%
Threonine 0.029mg 0%
Isoleucine 0.044mg 0%
Leucine 0.071mg 0%
Lysine 0.067mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.043mg 0%
Valine 0.054mg 0%
Histidine 0.026mg 0%
Omega-3 - ALA 0.061g N/A
Omega-6 - Linoleic acid 0.03g N/A

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

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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.