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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.

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Yam
4
:
Contains more Potassium +172%
Contains less Sodium -91%
Contains more Copper +154.3%
Contains more Calcium +152.9%
Contains more Iron +29.6%
Contains more Phosphorus +109.1%
Contains more Zinc +37.5%
Equal in Magnesium - 20
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 6% 21% 15% 24% 72% 2% 7% 60%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 27% 15% 50% 27% 14% 10% 24%
Contains more Potassium +172%
Contains less Sodium -91%
Contains more Copper +154.3%
Contains more Calcium +152.9%
Contains more Iron +29.6%
Contains more Phosphorus +109.1%
Contains more Zinc +37.5%
Equal in Magnesium - 20

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Yam
5
:
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
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%
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

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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
Starch g g
Fructose g g
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
Vitamin A 138IU 0IU Yam
Vitamin E 0.35mg 0.36mg Celeriac
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
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 B12 0µg 0µg
Vitamin K 2.3µg 41µg Celeriac
Tryptophan 0.012mg mg Yam
Threonine 0.054mg mg Yam
Isoleucine 0.052mg mg Yam
Leucine 0.096mg mg Yam
Lysine 0.059mg mg Yam
Methionine 0.021mg mg Yam
Phenylalanine 0.071mg mg Yam
Valine 0.062mg mg Yam
Histidine 0.034mg mg Yam
Cholesterol 0mg 0mg
Trans Fat 0g 0g
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

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
19
Yam
20
Celeriac
Mineral Summary Score
25
Yam
22
Celeriac

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
9%
Yam
9%
Celeriac
Carbohydrates
28%
Yam
9%
Celeriac
Fats
1%
Yam
1%
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.