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  6. Yam vs. Celeriac

Yam vs. Celeriac — In-Depth Nutrition Comparison

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Summary of differences between yam and celeriac

  • Yam has more potassium, manganese, copper, and fiber, while celeriac has more vitamin K and phosphorus.
  • Celeriac covers your daily need for vitamin K, 32% more than yam.
  • Yam contains 2 times more manganese than celeriac. While yam contains 0.371mg of manganese, celeriac contains only 0.158mg.
  • Celeriac has a lower glycemic index. The glycemic index of celeriac is 35, while the glycemic index of yam is 51.

These are the specific foods used in this comparison Yam, cooked, boiled, drained, or baked, without salt 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 13% 4.2% 59% 20% 51% 5.5% 21% 1% 48% 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 +123.3%
Contains more CopperCopper +117.1%
Contains less SodiumSodium -92%
Contains more ManganeseManganese +134.8%
Contains more MagnesiumMagnesium +11.1%
Contains more CalciumCalcium +207.1%
Contains more IronIron +34.6%
Contains more ZincZinc +65%
Contains more PhosphorusPhosphorus +134.7%
~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
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 40% 0% 2% 6.8% 24% 6.5% 10% 19% 53% 0% 5.8% 12%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 27% 0% 0% 7.2% 13% 14% 13% 21% 38% 0% 103% 6%
Contains more Vitamin CVitamin C +51.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +90%
Contains more Vitamin B6Vitamin B6 +38.2%
Contains more FolateFolate +100%
Contains more Vitamin B2Vitamin B2 +114.3%
Contains more Vitamin B3Vitamin B3 +26.8%
Contains more Vitamin B5Vitamin B5 +13.2%
Contains more Vitamin KVitamin K +1682.6%
~equal in Vitamin D ~0µg
~equal in Vitamin E ~0.36mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Yam Celeriac DV% diff.
Vitamin K 2.3µg 41µg 32%
Potassium 670mg 300mg 11%
Copper 0.152mg 0.07mg 9%
Phosphorus 49mg 115mg 9%
Manganese 0.371mg 0.158mg 9%
Fiber 3.9g 1.8g 8%
Carbs 27.48g 9.2g 6%
Vitamin C 12.1mg 8mg 5%
Vitamin B6 0.228mg 0.165mg 5%
Calories 116kcal 42kcal 4%
Sodium 8mg 100mg 4%
Vitamin B1 0.095mg 0.05mg 4%
Calcium 14mg 43mg 3%
Iron 0.52mg 0.7mg 2%
Vitamin B2 0.028mg 0.06mg 2%
Folate 16µg 8µg 2%
Zinc 0.2mg 0.33mg 1%
Vitamin A 6µg 0µg 1%
Vitamin B3 0.552mg 0.7mg 1%
Vitamin B5 0.311mg 0.352mg 1%
Choline 16.2mg 9mg 1%
Polyunsaturated fat 0.06g 0.148g 1%
Protein 1.49g 1.5g 0%
Protein per 100 calories 1.3g 3.6g N/A
Calories per 10 g protein 779kcal 280kcal N/A
Weight per 100 calories 86g 238g N/A
Fats 0.14g 0.3g 0%
Net carbs 23.58g 7.4g N/A
Magnesium 18mg 20mg 0%
Sugar 0.49g 1.6g N/A
Vitamin E 0.34mg 0.36mg 0%
Selenium 0.7µg 0.7µg 0%
Saturated fat 0.029g 0.079g 0%
Monounsaturated fat 0.005g 0.058g 0%
Tryptophan 0.012mg 0%
Threonine 0.052mg 0%
Isoleucine 0.05mg 0%
Leucine 0.094mg 0%
Lysine 0.058mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.069mg 0%
Valine 0.06mg 0%
Histidine 0.033mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Yam
Yam
1
27% 70%
Protein: 1.49 g
Fats: 0.14 g
Carbs: 27.48 g
Water: 70.13 g
Other: 0.76 g
9% 88%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 9.2 g
Water: 88 g
Other: 1 g
Contains more CarbsCarbs +198.7%
Contains more FatsFats +114.3%
Contains more WaterWater +25.5%
Contains more OtherOther +31.6%
~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 0.029 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.06 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 -63.3%
Contains more Mono. FatMonounsaturated fat +1060%
Contains more Poly. FatPolyunsaturated fat +146.7%

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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/170072/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.