Comparing Nutrients in 500 calories Celeriac VS Celery

Weight per 500 calories

• Celeriac: 1191g
• Celery: 3571g

Celeriac has 3 times more energy per 100g than Celery. It has low energy density when compared to other foods. Raw Celery having very low energy density.

Which food has more nutrients per 500 calories - Celeriac or Celery?

Macros Ratio

	Protein	Fat	Carbs
Celeriac	13%	6%	81%
Celery	17%	9%	74%

Macro Nutrients

	Celeriac	Celery	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.57g	6.26% 6.07g	97g per day for Men 19-50 years
Saturated Fat	2.94% 0.94g	4.7% 1.5g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	10.4% 1.76g	16.6% 2.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84.2% 110g	81.6% 106g	130g per day for Men 19-50 years
Sugars	26.3% 19g	66% 48g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	18.2% 13.2g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 14.3g	g per day for Men 19-50 years
Sucrose	NA	% 2.86g	g per day for Men 19-50 years
Fiber	56.4% 21.4g	150% 57g	38g per day for Men 19-50 years
Protein	32% 18g	44% 24.6g	56g per day for Men 19-50 years

Vitamins

	Celeriac	Celery	Recommended Dietary Allowance
Vitamin A	0% 0μg	87.3% 786μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.6% 0.6mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55% 0.71mg	157% 2.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.33mg	71.4% 11.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	84% 4.2mg	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	151% 1.96mg	203% 2.64mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	24% 95μg	321% 1286μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	106% 95mg	123% 111mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	28.6% 4.3mg	64.3% 9.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	407% 488μg	872% 1046μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Celeriac	Celery	Recommended Dietary Allowance
Calcium	51% 512mg	143% 1429mg	1000mg per day for Men 19-50 years
Copper	93% 0.83mg	139% 1.25mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.57% 143μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	104% 8.33mg	89.3% 7.14mg	8mg per day for Men 19-50 years
Magnesium	56.7% 238mg	94% 393mg	420mg per day for Men 19-50 years
Manganese	81.8% 1.9mg	160% 3.68mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	0% 0μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	196% 1369mg	122% 857mg	700mg per day for Men 19-50 years
Potassium	105% 3571mg	273% 9286mg	3400mg per day for Men 19-50 years
Selenium	15% 8.33μg	26% 14.3μg	55μg per day for Men 19-50 years
Sodium	79.4% 1190mg	190% 2857mg	1500mg per day for Men 19-50 years
Zinc	35.7% 3.93mg	42.2% 4.64mg	11mg per day for Men 19-50 years
Water	28.3% 1048g	92% 3408g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Celeriac vs Celery:

• Raw Celery contains more Vitamin A, 1.3 times more Vitamin B1, 2.9 times more Vitamin B2, 1.4 times more Vitamin B3, 2.1 times more Vitamin B5, 1.3 times more Vitamin B6, 13.5 times more Vitamin B9, 2.3 times more Vitamin E and 2.1 times more Vitamin K than Raw Celeriac.
• Both Raw Celeriac and Raw Celery have similar amounts of Vitamin C per 500 kcal.
• Both Raw Celeriac as well as Raw Celery have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Celeriac vs Celery:

• Raw Celeriac has 1.6 times more Phosphorus than Raw Celery.
• While Raw Celery contains 2.8 times more Calcium, 1.5 times more Copper, 1.7 times more Magnesium, 2 times more Manganese, 2.6 times more Potassium, 1.7 times more Selenium, 2.4 times more Sodium and 3.3 times more Water than Raw Celeriac.
• Both Raw Celeriac and Raw Celery have similar amounts of Iron and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Celery contains 1.7 times more Fat, 1.6 times more Omega 6, 2.5 times more Sugars, 2.7 times more Fiber and 1.4 times more Protein than Raw Celeriac.
• Both Raw Celeriac and Raw Celery have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Celeriac as well as Raw Celery have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.