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  6. Yam vs. Celeriac

Yam vs. Celeriac — In-Depth Nutrition Comparison

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Important differences between Yam and Celeriac

  • Yam has more Potassium, Copper, Manganese, Vitamin C, Vitamin B6, Fiber, and Vitamin B1, however, Celeriac is richer in Vitamin K, and Phosphorus.
  • Celeriac's daily need coverage for Vitamin K is 32% more.
  • Yam contains 3 times more Folate than Celeriac. Yam contains 23µg of Folate, while Celeriac contains 8µg.

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

Infographic

Yam 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.
Yam
Yam
5
:
4
Celeriac
Celeriac
Contains more Potassium +172%
Contains less Sodium -91%
Contains more Copper +154.3%
Contains more Manganese +151.3%
Contains more Calcium +152.9%
Contains more Iron +29.6%
Contains more Phosphorus +109.1%
Contains more Zinc +37.5%
Equal in Magnesium - 20
Equal in Selenium - 0.7
Yam
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 21% 15% 24% 72% 2% 7% 60% 52% 4%
Celeriac
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 27% 15% 50% 27% 14% 10% 24% 21% 4%
Contains more Potassium +172%
Contains less Sodium -91%
Contains more Copper +154.3%
Contains more Manganese +151.3%
Contains more Calcium +152.9%
Contains more Iron +29.6%
Contains more Phosphorus +109.1%
Contains more Zinc +37.5%
Equal in Magnesium - 20
Equal in Selenium - 0.7

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.
Yam
Yam
5
:
5
Celeriac
Celeriac
Contains more Vitamin A +∞%
Contains more Vitamin C +113.8%
Contains more Vitamin B1 +124%
Contains more Vitamin B6 +77.6%
Contains more Folate +187.5%
Contains more Vitamin B2 +87.5%
Contains more Vitamin B3 +26.8%
Contains more Vitamin B5 +12.1%
Contains more Vitamin K +1682.6%
Equal in Vitamin E - 0.36
Yam
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 7% 0% 57% 28% 8% 11% 19% 68% 18% 0% 6%
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 C +113.8%
Contains more Vitamin B1 +124%
Contains more Vitamin B6 +77.6%
Contains more Folate +187.5%
Contains more Vitamin B2 +87.5%
Contains more Vitamin B3 +26.8%
Contains more Vitamin B5 +12.1%
Contains more Vitamin K +1682.6%
Equal in Vitamin E - 0.36

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
2
:
3
Celeriac
Celeriac
Contains more Carbs +203%
Contains more Fats +76.5%
Contains more Water +26.4%
Contains more Other +22%
Equal in Protein - 1.5
Yam
28% 70%
Protein: 1.53 g
Fats: 0.17 g
Carbs: 27.88 g
Water: 69.6 g
Other: 0.82 g
Celeriac
9% 88%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 9.2 g
Water: 88 g
Other: 1 g
Contains more Carbs +203%
Contains more Fats +76.5%
Contains more Water +26.4%
Contains more Other +22%
Equal in Protein - 1.5

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
1
:
2
Celeriac
Celeriac
Contains less Saturated Fat -53.2%
Contains more Monounsaturated Fat +866.7%
Contains more Polyunsaturated fat +94.7%
Yam
31% 5% 64%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.076 g
Celeriac
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 +866.7%
Contains more Polyunsaturated fat +94.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Yam Celeriac Opinion
Net carbs 23.78g 7.4g Yam
Protein 1.53g 1.5g Yam
Fats 0.17g 0.3g Celeriac
Carbs 27.88g 9.2g Yam
Calories 118kcal 42kcal Yam
Sugar 0.5g 1.6g Yam
Fiber 4.1g 1.8g Yam
Calcium 17mg 43mg Celeriac
Iron 0.54mg 0.7mg Celeriac
Magnesium 21mg 20mg Yam
Phosphorus 55mg 115mg Celeriac
Potassium 816mg 300mg Yam
Sodium 9mg 100mg Yam
Zinc 0.24mg 0.33mg Celeriac
Copper 0.178mg 0.07mg Yam
Manganese 0.397mg 0.158mg Yam
Selenium 0.7µg 0.7µg
Vitamin A 138IU 0IU Yam
Vitamin A RAE 7µg 0µg Yam
Vitamin E 0.35mg 0.36mg Celeriac
Vitamin C 17.1mg 8mg Yam
Vitamin B1 0.112mg 0.05mg Yam
Vitamin B2 0.032mg 0.06mg Celeriac
Vitamin B3 0.552mg 0.7mg Celeriac
Vitamin B5 0.314mg 0.352mg Celeriac
Vitamin B6 0.293mg 0.165mg Yam
Folate 23µg 8µg Yam
Vitamin K 2.3µg 41µg Celeriac
Tryptophan 0.012mg Yam
Threonine 0.054mg Yam
Isoleucine 0.052mg Yam
Leucine 0.096mg Yam
Lysine 0.059mg Yam
Methionine 0.021mg Yam
Phenylalanine 0.071mg Yam
Valine 0.062mg Yam
Histidine 0.034mg Yam
Saturated Fat 0.037g 0.079g Yam
Monounsaturated Fat 0.006g 0.058g Celeriac
Polyunsaturated fat 0.076g 0.148g Celeriac

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Celeriac
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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%
Yam
20%
Celeriac
Minerals Daily Need Coverage Score
26%
Yam
20%
Celeriac

Comparison summary

Which food is lower in Sugar?
Yam
Yam is lower in Sugar (difference - 1.1g)
Which food contains less Sodium?
Yam
Yam contains less Sodium (difference - 91mg)
Which food is lower in Saturated Fat?
Yam
Yam is lower in Saturated Fat (difference - 0.042g)
Which food is cheaper?
Yam
Yam is cheaper (difference - $0.4)
Which food is lower in glycemic index?
Celeriac
Celeriac is lower in glycemic index (difference - 16)
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.
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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170071/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.