Asparagus vs. Celeriac — In-Depth Nutrition Comparison

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Important differences between asparagus and celeriac

Asparagus has more iron, vitamin A, copper, folate, vitamin B1, vitamin B2, and vitamin E; however, celeriac is richer in phosphorus and vitamin B6.
Asparagus's daily need coverage for iron is 18% more.
Asparagus contains less sodium.

The food varieties used in the comparison are Asparagus, raw and Celeriac, raw.

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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.

Asparagus

Celeriac

Contains more IronIron	+205.7%
Contains more CopperCopper	+170%
Contains more ZincZinc	+63.6%
Contains less SodiumSodium	-98%
Contains more SeleniumSelenium	+228.6%

Contains more MagnesiumMagnesium	+42.9%
Contains more CalciumCalcium	+79.2%
Contains more PotassiumPotassium	+48.5%
Contains more PhosphorusPhosphorus	+121.2%

~equal in Manganese ~0.158mg

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.

Asparagus

Celeriac

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+213.9%
Contains more Vitamin B1Vitamin B1	+186%
Contains more Vitamin B2Vitamin B2	+135%
Contains more Vitamin B3Vitamin B3	+39.7%
Contains more FolateFolate	+550%

Contains more Vitamin CVitamin C	+42.9%
Contains more Vitamin B5Vitamin B5	+28.5%
Contains more Vitamin B6Vitamin B6	+81.3%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~41µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Iron	2.14mg	0.7mg	18%
Copper	0.189mg	0.07mg	13%
Folate	52µg	8µg	11%
Phosphorus	52mg	115mg	9%
Vitamin B1	0.143mg	0.05mg	8%
Vitamin B2	0.141mg	0.06mg	6%
Vitamin B6	0.091mg	0.165mg	6%
Vitamin E	1.13mg	0.36mg	5%
Sodium	2mg	100mg	4%
Vitamin A	38µg	0µg	4%
Vitamin C	5.6mg	8mg	3%
Potassium	202mg	300mg	3%
Selenium	2.3µg	0.7µg	3%
Carbs	3.88g	9.2g	2%
Calcium	24mg	43mg	2%
Zinc	0.54mg	0.33mg	2%
Vitamin B3	0.978mg	0.7mg	2%
Vitamin B5	0.274mg	0.352mg	2%
Calories	20kcal	42kcal	1%
Protein	2.2g	1.5g	1%
Magnesium	14mg	20mg	1%
Fiber	2.1g	1.8g	1%
Vitamin K	41.6µg	41µg	1%
Choline	16mg	9mg	1%
Polyunsaturated fat	0.05g	0.148g	1%
Fructose	1g		1%
Protein per 100 calories	11g	3.6g	N/A
Calories per 10 g protein	91kcal	280kcal	N/A
Weight per 100 calories	500g	238g	N/A
Fats	0.12g	0.3g	0%
Net carbs	1.78g	7.4g	N/A
Sugar	1.88g	1.6g	N/A
Manganese	0.158mg	0.158mg	0%
Saturated fat	0.04g	0.079g	0%
Monounsaturated fat	0g	0.058g	0%
Tryptophan	0.027mg		0%
Threonine	0.084mg		0%
Isoleucine	0.075mg		0%
Leucine	0.128mg		0%
Lysine	0.104mg		0%
Methionine	0.031mg		0%
Phenylalanine	0.075mg		0%
Valine	0.115mg		0%
Histidine	0.049mg		0%