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  6. Garden asparagus vs. Celeriac

Garden asparagus vs. Celeriac — In-Depth Nutrition Comparison

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Important differences between Garden asparagus and Celeriac

  • Garden asparagus has more Iron, Copper, Folate, Vitamin B1, Vitamin B2, and Vitamin E , however, Celeriac is richer in Phosphorus, and Vitamin B6.
  • Garden asparagus's daily need coverage for Iron is 18% more.
  • Garden asparagus contains 7 times more Folate than Celeriac. Garden asparagus contains 52µg of Folate, while Celeriac contains 8µg.
  • Garden asparagus contains less Sodium.

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

Infographic

Garden asparagus vs Celeriac 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.
Garden asparagus
Garden asparagus
5
:
4
Celeriac
Celeriac
Contains more Iron +205.7%
Contains less Sodium -98%
Contains more Zinc +63.6%
Contains more Copper +170%
Contains more Selenium +228.6%
Contains more Calcium +79.2%
Contains more Magnesium +42.9%
Contains more Phosphorus +121.2%
Contains more Potassium +48.5%
Equal in Manganese - 0.158
Garden asparagus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 81% 10% 23% 18% 1% 15% 63% 21% 13%
Celeriac
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 27% 15% 50% 27% 14% 10% 24% 21% 4%
Contains more Iron +205.7%
Contains less Sodium -98%
Contains more Zinc +63.6%
Contains more Copper +170%
Contains more Selenium +228.6%
Contains more Calcium +79.2%
Contains more Magnesium +42.9%
Contains more Phosphorus +121.2%
Contains more Potassium +48.5%
Equal in Manganese - 0.158

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.
Garden asparagus
Garden asparagus
7
:
3
Celeriac
Celeriac
Contains more Vitamin A +∞%
Contains more Vitamin E +213.9%
Contains more Vitamin B1 +186%
Contains more Vitamin B2 +135%
Contains more Vitamin B3 +39.7%
Contains more Folate +550%
Contains more Vitamin C +42.9%
Contains more Vitamin B5 +28.5%
Contains more Vitamin B6 +81.3%
Equal in Vitamin K - 41
Garden asparagus
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 23% 0% 19% 36% 33% 19% 17% 21% 39% 0% 105%
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%
Contains more Vitamin A +∞%
Contains more Vitamin E +213.9%
Contains more Vitamin B1 +186%
Contains more Vitamin B2 +135%
Contains more Vitamin B3 +39.7%
Contains more Folate +550%
Contains more Vitamin C +42.9%
Contains more Vitamin B5 +28.5%
Contains more Vitamin B6 +81.3%
Equal in Vitamin K - 41

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Garden asparagus
Garden asparagus
2
:
3
Celeriac
Celeriac
Contains more Protein +46.7%
Contains more Fats +150%
Contains more Carbs +137.1%
Contains more Other +72.4%
Equal in Water - 88
Garden asparagus
2% 4% 93%
Protein: 2.2 g
Fats: 0.12 g
Carbs: 3.88 g
Water: 93.22 g
Other: 0.58 g
Celeriac
9% 88%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 9.2 g
Water: 88 g
Other: 1 g
Contains more Protein +46.7%
Contains more Fats +150%
Contains more Carbs +137.1%
Contains more Other +72.4%
Equal in Water - 88

Fat Type Comparison

Fat type breakdown side-by-side comparison
Garden asparagus
Garden asparagus
1
:
2
Celeriac
Celeriac
Contains less Saturated Fat -49.4%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +196%
Garden asparagus
44% 56%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.05 g
Celeriac
28% 20% 52%
Saturated Fat: 0.079 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.148 g
Contains less Saturated Fat -49.4%
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +196%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Garden asparagus Celeriac Opinion
Net carbs 1.78g 7.4g Celeriac
Protein 2.2g 1.5g Garden asparagus
Fats 0.12g 0.3g Celeriac
Carbs 3.88g 9.2g Celeriac
Calories 20kcal 42kcal Celeriac
Fructose 1g Garden asparagus
Sugar 1.88g 1.6g Celeriac
Fiber 2.1g 1.8g Garden asparagus
Calcium 24mg 43mg Celeriac
Iron 2.14mg 0.7mg Garden asparagus
Magnesium 14mg 20mg Celeriac
Phosphorus 52mg 115mg Celeriac
Potassium 202mg 300mg Celeriac
Sodium 2mg 100mg Garden asparagus
Zinc 0.54mg 0.33mg Garden asparagus
Copper 0.189mg 0.07mg Garden asparagus
Manganese 0.158mg 0.158mg
Selenium 2.3µg 0.7µg Garden asparagus
Vitamin A 756IU 0IU Garden asparagus
Vitamin A RAE 38µg 0µg Garden asparagus
Vitamin E 1.13mg 0.36mg Garden asparagus
Vitamin C 5.6mg 8mg Celeriac
Vitamin B1 0.143mg 0.05mg Garden asparagus
Vitamin B2 0.141mg 0.06mg Garden asparagus
Vitamin B3 0.978mg 0.7mg Garden asparagus
Vitamin B5 0.274mg 0.352mg Celeriac
Vitamin B6 0.091mg 0.165mg Celeriac
Folate 52µg 8µg Garden asparagus
Vitamin K 41.6µg 41µg Garden asparagus
Tryptophan 0.027mg Garden asparagus
Threonine 0.084mg Garden asparagus
Isoleucine 0.075mg Garden asparagus
Leucine 0.128mg Garden asparagus
Lysine 0.104mg Garden asparagus
Methionine 0.031mg Garden asparagus
Phenylalanine 0.075mg Garden asparagus
Valine 0.115mg Garden asparagus
Histidine 0.049mg Garden asparagus
Saturated Fat 0.04g 0.079g Garden asparagus
Monounsaturated Fat 0g 0.058g Celeriac
Polyunsaturated fat 0.05g 0.148g Celeriac

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Garden asparagus Celeriac
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
29%
Garden asparagus
20%
Celeriac
Minerals Daily Need Coverage Score
25%
Garden asparagus
20%
Celeriac

Comparison summary

Which food contains less Sodium?
Garden asparagus
Garden asparagus contains less Sodium (difference - 98mg)
Which food is lower in Saturated Fat?
Garden asparagus
Garden asparagus is lower in Saturated Fat (difference - 0.039g)
Which food is lower in glycemic index?
Garden asparagus
Garden asparagus is lower in glycemic index (difference - 3)
Which food is richer in vitamins?
Garden asparagus
Garden asparagus is relatively richer in vitamins
Which food is lower in Sugar?
Celeriac
Celeriac is lower in Sugar (difference - 0.28g)
Which food is cheaper?
Celeriac
Celeriac is cheaper (difference - $3.4)
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.

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. Garden asparagus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/nutrients
  2. Celeriac - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170400/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.