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  6. Celeriac vs. Winter squash

Celeriac vs. Winter squash — In-Depth Nutrition Comparison

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A recap on the differences between celeriac and winter squash

  • Celeriac has more vitamin K and phosphorus; however, winter squash is higher in vitamin A.
  • Celeriac covers your daily vitamin K needs 31% more than winter squash.
  • Winter squash contains 100 times less sodium than celeriac. Celeriac contains 100mg of sodium, while winter squash contains 1mg.
  • The glycemic index of celeriac is higher.

Food varieties used in this article are Celeriac, raw and Squash, winter, all varieties, cooked, baked, without salt.

Infographic

Celeriac vs Winter squash infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 6.6% 21% 17% 27% 6% 8.1% 0.13% 24% 2.2%
Contains more MagnesiumMagnesium +53.8%
Contains more CalciumCalcium +95.5%
Contains more PotassiumPotassium +24.5%
Contains more IronIron +59.1%
Contains more ZincZinc +50%
Contains more PhosphorusPhosphorus +505.3%
Contains more SeleniumSelenium +75%
Contains more CopperCopper +17.1%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +18.4%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
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%
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 32% 0% 87% 2.4% 4% 15% 9.3% 14% 37% 0% 11% 15%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B1Vitamin B1 +212.5%
Contains more Vitamin B3Vitamin B3 +41.4%
Contains more Vitamin B5Vitamin B5 +50.4%
Contains more Vitamin KVitamin K +831.8%
Contains more Vitamin CVitamin C +20%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +11.7%
Contains more FolateFolate +150%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.161mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Celeriac Winter squash DV% diff.
Vitamin K 41µg 4.4µg 31%
Vitamin A 0µg 261µg 29%
Phosphorus 115mg 19mg 14%
Fiber 1.8g 2.8g 4%
Sodium 100mg 1mg 4%
Iron 0.7mg 0.44mg 3%
Vitamin B1 0.05mg 0.016mg 3%
Folate 8µg 20µg 3%
Vitamin C 8mg 9.6mg 2%
Magnesium 20mg 13mg 2%
Calcium 43mg 22mg 2%
Potassium 300mg 241mg 2%
Vitamin E 0.36mg 0.12mg 2%
Vitamin B5 0.352mg 0.234mg 2%
Protein 1.5g 0.89g 1%
Copper 0.07mg 0.082mg 1%
Zinc 0.33mg 0.22mg 1%
Manganese 0.158mg 0.187mg 1%
Selenium 0.7µg 0.4µg 1%
Vitamin B2 0.06mg 0.067mg 1%
Vitamin B3 0.7mg 0.495mg 1%
Calories 42kcal 37kcal 0%
Protein per 100 calories 3.6g 2.4g N/A
Calories per 10 g protein 280kcal 416kcal N/A
Weight per 100 calories 238g 270g N/A
Fats 0.3g 0.35g 0%
Net carbs 7.4g 6.05g N/A
Carbs 9.2g 8.85g 0%
Sugar 1.6g 3.3g N/A
Vitamin B6 0.165mg 0.161mg 0%
Choline 9mg 10.6mg 0%
Saturated fat 0.079g 0.072g 0%
Monounsaturated fat 0.058g 0.026g 0%
Polyunsaturated fat 0.148g 0.147g 0%
Tryptophan 0.013mg 0%
Threonine 0.027mg 0%
Isoleucine 0.035mg 0%
Leucine 0.05mg 0%
Lysine 0.033mg 0%
Methionine 0.011mg 0%
Phenylalanine 0.035mg 0%
Valine 0.038mg 0%
Histidine 0.017mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 88%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 9.2 g
Water: 88 g
Other: 1 g
9% 89%
Protein: 0.89 g
Fats: 0.35 g
Carbs: 8.85 g
Water: 89.21 g
Other: 0.7 g
Contains more ProteinProtein +68.5%
Contains more FatsFats +16.7%
~equal in Carbs ~8.85g
~equal in Water ~89.21g

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 20% 52%
Saturated fat: Sat. Fat 0.079 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.148 g
29% 11% 60%
Saturated fat: Sat. Fat 0.072 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.147 g
Contains more Mono. FatMonounsaturated fat +123.1%
~equal in Saturated fat ~0.072g
~equal in Polyunsaturated fat ~0.147g

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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. Celeriac - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170400/nutrients
  2. Winter squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170490/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.