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Pumpkin vs. Celeriac — In-Depth Nutrition Comparison

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Summary of differences between pumpkin and celeriac

  • Pumpkin has more vitamin A and copper, while celeriac has more vitamin K, phosphorus, vitamin B6, and fiber.
  • Pumpkin covers your daily need for vitamin A, 170% more than celeriac.
  • Pumpkin contains 3 times more vitamin E than celeriac. While pumpkin contains 1.06mg of vitamin E, celeriac contains only 0.36mg.
  • The amount of sodium in pumpkin is lower.
  • Celeriac has a lower glycemic index. The glycemic index of celeriac is 35, while the glycemic index of pumpkin is 52.

These are the specific foods used in this comparison Pumpkin, raw and Celeriac, raw.

Infographic

Pumpkin vs Celeriac 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 8.6% 6.3% 30% 30% 42% 8.7% 19% 0.13% 16% 1.6%
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%
Contains more PotassiumPotassium +13.3%
Contains more IronIron +14.3%
Contains more CopperCopper +81.4%
Contains less SodiumSodium -99%
Contains more MagnesiumMagnesium +66.7%
Contains more CalciumCalcium +104.8%
Contains more PhosphorusPhosphorus +161.4%
Contains more ManganeseManganese +26.4%
Contains more SeleniumSelenium +133.3%
~equal in Zinc ~0.33mg

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 30% 142% 21% 0% 13% 25% 11% 18% 14% 0% 2.8% 12% 4.5%
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%
Contains more Vitamin CVitamin C +12.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +194.4%
Contains more Vitamin B2Vitamin B2 +83.3%
Contains more FolateFolate +100%
Contains more Vitamin B3Vitamin B3 +16.7%
Contains more Vitamin B5Vitamin B5 +18.1%
Contains more Vitamin B6Vitamin B6 +170.5%
Contains more Vitamin KVitamin K +3627.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.05mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~9mg

All nutrients comparison - raw data values

Nutrient Pumpkin Celeriac DV% diff.
Vitamin A 426µg 0µg 47%
Vitamin K 1.1µg 41µg 33%
Phosphorus 44mg 115mg 10%
Vitamin B6 0.061mg 0.165mg 8%
Copper 0.127mg 0.07mg 6%
Vitamin E 1.06mg 0.36mg 5%
Fiber 0.5g 1.8g 5%
Sodium 1mg 100mg 4%
Vitamin B2 0.11mg 0.06mg 4%
Calcium 21mg 43mg 2%
Magnesium 12mg 20mg 2%
Folate 16µg 8µg 2%
Protein 1g 1.5g 1%
Selenium 0.3µg 0.7µg 1%
Manganese 0.125mg 0.158mg 1%
Vitamin B3 0.6mg 0.7mg 1%
Vitamin B5 0.298mg 0.352mg 1%
Calories 26kcal 42kcal 1%
Polyunsaturated fat 0.005g 0.148g 1%
Iron 0.8mg 0.7mg 1%
Potassium 340mg 300mg 1%
Carbs 6.5g 9.2g 1%
Vitamin C 9mg 8mg 1%
Fats 0.1g 0.3g 0%
Net carbs 6g 7.4g N/A
Sugar 2.76g 1.6g N/A
Zinc 0.32mg 0.33mg 0%
Vitamin B1 0.05mg 0.05mg 0%
Saturated fat 0.052g 0.079g 0%
Choline 8.2mg 9mg 0%
Monounsaturated fat 0.013g 0.058g 0%
Tryptophan 0.012mg 0%
Threonine 0.029mg 0%
Isoleucine 0.031mg 0%
Leucine 0.046mg 0%
Lysine 0.054mg 0%
Methionine 0.011mg 0%
Phenylalanine 0.032mg 0%
Valine 0.035mg 0%
Histidine 0.016mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 92%
Protein: 1 g
Fats: 0.1 g
Carbs: 6.5 g
Water: 91.6 g
Other: 0.8 g
9% 88%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 9.2 g
Water: 88 g
Other: 1 g
Contains more ProteinProtein +50%
Contains more FatsFats +200%
Contains more CarbsCarbs +41.5%
Contains more OtherOther +25%
~equal in Water ~88g

Fat Type Comparison

Fat type breakdown side-by-side comparison
74% 19% 7%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.013 g
Polyunsaturated fat: Poly. Fat 0.005 g
28% 20% 52%
Saturated fat: Sat. Fat 0.079 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.148 g
Contains less Sat. FatSaturated fat -34.2%
Contains more Mono. FatMonounsaturated fat +346.2%
Contains more Poly. FatPolyunsaturated fat +2860%

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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168448/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.