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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.
  • Yam has a higher glycemic index. The glycemic index of yam is 51, while the glycemic index of celeriac is 35.

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
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 5.1% 72% 20% 59% 6.5% 24% 1.2% 52% 3.8%
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 +172%
Contains more CopperCopper +154.3%
Contains less SodiumSodium -91%
Contains more ManganeseManganese +151.3%
Contains more CalciumCalcium +152.9%
Contains more IronIron +29.6%
Contains more ZincZinc +37.5%
Contains more PhosphorusPhosphorus +109.1%
~equal in Magnesium ~20mg
~equal in Selenium ~0.7µg

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
6
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 57% 2.3% 7% 0% 28% 7.4% 10% 19% 68% 0% 5.8% 17% 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 27% 0% 7.2% 0% 13% 14% 13% 21% 38% 0% 103% 6% 4.9%
Contains more Vitamin CVitamin C +113.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +124%
Contains more Vitamin B6Vitamin B6 +77.6%
Contains more FolateFolate +187.5%
Contains more CholineCholine +83.3%
Contains more Vitamin B2Vitamin B2 +87.5%
Contains more Vitamin B3Vitamin B3 +26.8%
Contains more Vitamin B5Vitamin B5 +12.1%
Contains more Vitamin KVitamin K +1682.6%
~equal in Vitamin E ~0.36mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Yam
Yam
1
31% 5% 64%
Saturated fat: Sat. Fat 0.037 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.076 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 -53.2%
Contains more Mono. FatMonounsaturated fat +866.7%
Contains more Poly. FatPolyunsaturated 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 DV% diff.
Vitamin K 2.3µg 41µg 32%
Potassium 816mg 300mg 15%
Copper 0.178mg 0.07mg 12%
Vitamin C 17.1mg 8mg 10%
Vitamin B6 0.293mg 0.165mg 10%
Manganese 0.397mg 0.158mg 10%
Phosphorus 55mg 115mg 9%
Fiber 4.1g 1.8g 9%
Carbs 27.88g 9.2g 6%
Vitamin B1 0.112mg 0.05mg 5%
Folate 23µg 8µg 4%
Sodium 9mg 100mg 4%
Calories 118kcal 42kcal 4%
Calcium 17mg 43mg 3%
Iron 0.54mg 0.7mg 2%
Vitamin B2 0.032mg 0.06mg 2%
Zinc 0.24mg 0.33mg 1%
Vitamin B3 0.552mg 0.7mg 1%
Vitamin A 7µg 0µg 1%
Choline 16.5mg 9mg 1%
Vitamin B5 0.314mg 0.352mg 1%
Protein 1.53g 1.5g 0%
Fats 0.17g 0.3g 0%
Net carbs 23.78g 7.4g N/A
Magnesium 21mg 20mg 0%
Sugar 0.5g 1.6g N/A
Vitamin E 0.35mg 0.36mg 0%
Selenium 0.7µg 0.7µg 0%
Saturated fat 0.037g 0.079g 0%
Monounsaturated fat 0.006g 0.058g 0%
Polyunsaturated fat 0.076g 0.148g 0%
Tryptophan 0.012mg 0%
Threonine 0.054mg 0%
Isoleucine 0.052mg 0%
Leucine 0.096mg 0%
Lysine 0.059mg 0%
Methionine 0.021mg 0%
Phenylalanine 0.071mg 0%
Valine 0.062mg 0%
Histidine 0.034mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Yam Celeriac
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
18%
Yam
19%
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.