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Pumpkin vs. Celeriac — In-Depth Nutrition Comparison

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The main differences between Pumpkin and Celeriac

  • Pumpkin has more Vitamin A RAE, however, Celeriac has more Vitamin K, Phosphorus, and Vitamin B6.
  • Daily need coverage for Vitamin K from Celeriac is 34% higher.
  • Pumpkin is lower in Sodium.

Food types used in this article are Pumpkin, cooked, boiled, drained, without salt and Celeriac, raw.

Infographic

Pumpkin 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.
Contains less Sodium -99%
Contains more Copper +30%
Contains more Calcium +186.7%
Contains more Iron +22.8%
Contains more Magnesium +122.2%
Contains more Phosphorus +283.3%
Contains more Potassium +30.4%
Contains more Zinc +43.5%
Contains more Manganese +77.5%
Contains more Selenium +250%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 22% 7% 13% 21% 1% 7% 31% 12% 2%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 27% 15% 50% 27% 14% 10% 24% 21% 4%
Contains less Sodium -99%
Contains more Copper +30%
Contains more Calcium +186.7%
Contains more Iron +22.8%
Contains more Magnesium +122.2%
Contains more Phosphorus +283.3%
Contains more Potassium +30.4%
Contains more Zinc +43.5%
Contains more Manganese +77.5%
Contains more Selenium +250%

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.
:
Contains more Vitamin A +∞%
Contains more Vitamin E +122.2%
Contains more Vitamin B2 +30%
Contains more Folate +12.5%
Contains more Vitamin C +70.2%
Contains more Vitamin B1 +61.3%
Contains more Vitamin B3 +69.5%
Contains more Vitamin B5 +75.1%
Contains more Vitamin B6 +275%
Contains more Vitamin K +5025%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 346% 16% 0% 16% 8% 18% 8% 13% 11% 7% 0% 2%
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 +122.2%
Contains more Vitamin B2 +30%
Contains more Folate +12.5%
Contains more Vitamin C +70.2%
Contains more Vitamin B1 +61.3%
Contains more Vitamin B3 +69.5%
Contains more Vitamin B5 +75.1%
Contains more Vitamin B6 +275%
Contains more Vitamin K +5025%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +108.3%
Contains more Fats +328.6%
Contains more Carbs +87.8%
Contains more Other +61.3%
Equal in Water - 88
5% 94%
Protein: 0.72 g
Fats: 0.07 g
Carbs: 4.9 g
Water: 93.69 g
Other: 0.62 g
9% 88%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 9.2 g
Water: 88 g
Other: 1 g
Contains more Protein +108.3%
Contains more Fats +328.6%
Contains more Carbs +87.8%
Contains more Other +61.3%
Equal in Water - 88

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -53.2%
Contains more Monounsaturated Fat +544.4%
Contains more Polyunsaturated fat +3600%
74% 18% 8%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.009 g
Polyunsaturated fat: 0.004 g
28% 20% 52%
Saturated Fat: 0.079 g
Monounsaturated Fat: 0.058 g
Polyunsaturated fat: 0.148 g
Contains less Saturated Fat -53.2%
Contains more Monounsaturated Fat +544.4%
Contains more Polyunsaturated fat +3600%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pumpkin Celeriac Opinion
Net carbs 3.8g 7.4g Celeriac
Protein 0.72g 1.5g Celeriac
Fats 0.07g 0.3g Celeriac
Carbs 4.9g 9.2g Celeriac
Calories 20kcal 42kcal Celeriac
Sugar 2.08g 1.6g Celeriac
Fiber 1.1g 1.8g Celeriac
Calcium 15mg 43mg Celeriac
Iron 0.57mg 0.7mg Celeriac
Magnesium 9mg 20mg Celeriac
Phosphorus 30mg 115mg Celeriac
Potassium 230mg 300mg Celeriac
Sodium 1mg 100mg Pumpkin
Zinc 0.23mg 0.33mg Celeriac
Copper 0.091mg 0.07mg Pumpkin
Manganese 0.089mg 0.158mg Celeriac
Selenium 0.2µg 0.7µg Celeriac
Vitamin A 5755IU 0IU Pumpkin
Vitamin A RAE 288µg 0µg Pumpkin
Vitamin E 0.8mg 0.36mg Pumpkin
Vitamin C 4.7mg 8mg Celeriac
Vitamin B1 0.031mg 0.05mg Celeriac
Vitamin B2 0.078mg 0.06mg Pumpkin
Vitamin B3 0.413mg 0.7mg Celeriac
Vitamin B5 0.201mg 0.352mg Celeriac
Vitamin B6 0.044mg 0.165mg Celeriac
Folate 9µg 8µg Pumpkin
Vitamin K 0.8µg 41µg Celeriac
Tryptophan 0.009mg Pumpkin
Threonine 0.021mg Pumpkin
Isoleucine 0.023mg Pumpkin
Leucine 0.034mg Pumpkin
Lysine 0.039mg Pumpkin
Methionine 0.008mg Pumpkin
Phenylalanine 0.023mg Pumpkin
Valine 0.025mg Pumpkin
Histidine 0.011mg Pumpkin
Saturated Fat 0.037g 0.079g Pumpkin
Monounsaturated Fat 0.009g 0.058g Celeriac
Polyunsaturated fat 0.004g 0.148g Celeriac

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pumpkin 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
37%
Pumpkin
20%
Celeriac
Minerals Daily Need Coverage Score
11%
Pumpkin
20%
Celeriac

Comparison summary

Which food contains less Sodium?
Pumpkin
Pumpkin contains less Sodium (difference - 99mg)
Which food is lower in Saturated Fat?
Pumpkin
Pumpkin is lower in Saturated Fat (difference - 0.042g)
Which food is cheaper?
Pumpkin
Pumpkin is cheaper (difference - $0.4)
Which food is lower in Sugar?
Celeriac
Celeriac is lower in Sugar (difference - 0.48g)
Which food is lower in glycemic index?
Celeriac
Celeriac is lower in glycemic index (difference - 17)
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. Pumpkin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168449/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.