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  6. Celeriac vs. Yam

Celeriac vs. Yam — In-Depth Nutrition Comparison

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Summary of differences between celeriac and yam

  • Celeriac has more vitamin K and phosphorus, while yam has more potassium, manganese, copper, and fiber.
  • Celeriac covers your daily need for vitamin K, 32% more than yam.
  • Celeriac contains 3 times more calcium than yam. While celeriac contains 43mg of calcium, yam contains only 14mg.
  • 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 Celeriac, raw and Yam, cooked, boiled, drained, or baked, without salt.

Infographic

Celeriac vs Yam infographic
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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.
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%
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%
Contains more CalciumCalcium +207.1%
Contains more IronIron +34.6%
Contains more ZincZinc +65%
Contains more PhosphorusPhosphorus +134.7%
Contains more PotassiumPotassium +123.3%
Contains more CopperCopper +117.1%
Contains less SodiumSodium -92%
Contains more ManganeseManganese +134.8%
~equal in Magnesium ~18mg
~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.
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%
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%
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%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin E ~0.34mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Celeriac Yam DV% diff.
Vitamin K 41µg 2.3µg 32%
Potassium 300mg 670mg 11%
Copper 0.07mg 0.152mg 9%
Phosphorus 115mg 49mg 9%
Manganese 0.158mg 0.371mg 9%
Fiber 1.8g 3.9g 8%
Carbs 9.2g 27.48g 6%
Vitamin C 8mg 12.1mg 5%
Vitamin B6 0.165mg 0.228mg 5%
Calories 42kcal 116kcal 4%
Sodium 100mg 8mg 4%
Vitamin B1 0.05mg 0.095mg 4%
Calcium 43mg 14mg 3%
Iron 0.7mg 0.52mg 2%
Vitamin B2 0.06mg 0.028mg 2%
Folate 8µg 16µg 2%
Zinc 0.33mg 0.2mg 1%
Vitamin A 0µg 6µg 1%
Vitamin B3 0.7mg 0.552mg 1%
Vitamin B5 0.352mg 0.311mg 1%
Choline 9mg 16.2mg 1%
Polyunsaturated fat 0.148g 0.06g 1%
Protein 1.5g 1.49g 0%
Protein per 100 calories 3.6g 1.3g N/A
Calories per 10 g protein 280kcal 779kcal N/A
Weight per 100 calories 238g 86g N/A
Fats 0.3g 0.14g 0%
Net carbs 7.4g 23.58g N/A
Magnesium 20mg 18mg 0%
Sugar 1.6g 0.49g N/A
Vitamin E 0.36mg 0.34mg 0%
Selenium 0.7µg 0.7µg 0%
Saturated fat 0.079g 0.029g 0%
Monounsaturated fat 0.058g 0.005g 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
9% 88%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 9.2 g
Water: 88 g
Other: 1 g
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
Contains more FatsFats +114.3%
Contains more WaterWater +25.5%
Contains more OtherOther +31.6%
Contains more CarbsCarbs +198.7%
~equal in Protein ~1.49g

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
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
Contains more Mono. FatMonounsaturated fat +1060%
Contains more Poly. FatPolyunsaturated fat +146.7%
Contains less Sat. FatSaturated fat -63.3%

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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. Yam - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170072/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.