Comparing Nutrients in 7 ounces Cassava VS Celeriac

Macros Ratio

	Protein	Fat	Carbs
Cassava	3%	2%	95%
Celeriac	13%	6%	81%

Macro Nutrients

	Cassava	Celeriac	Recommended Dietary Allowance
Energy	11% 318kcal	2.87% 83.3kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	1.73% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.5g	14% 18.3g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	4.38% 3.18g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Cassava	Celeriac	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	25% 0.33mg	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	13.4% 53.6μg	3.97% 16μg	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	45.4% 41mg	17.6% 16mg	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	2.5% 0.38mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	68% 81.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cassava	Celeriac	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	15.4% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	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	6.7% 0.54mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	13.6% 0.31mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	7.65% 53.6mg	32.6% 228mg	700mg per day for Men 19-50 years
Potassium	16% 538mg	17.5% 595mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	13.2% 198mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	3.2% 118g	4.7% 175g	3700g per day for Men 19-50 years

Nutrient Comparison: Cassava VS Celeriac per 7 oz

Compare the macro and micronutrient content in 7 oz of Cassava versus 7 oz of Celeriac to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cassava vs Celeriac:

• 7 ounces of Cassava have 1.7 times more Vitamin B1, 1.2 times more Vitamin B3, 3.4 times more Vitamin B9 and 2.6 times more Vitamin C than Celeriac.
• While 7 oz of Raw Celeriac contain 3.3 times more Vitamin B5, 1.9 times more Vitamin B6, 1.9 times more Vitamin E and 21.6 times more Vitamin K than Raw Cassava.
• Both Cassava and Celeriac provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Cassava have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Cassava as well as Raw Celeriac have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cassava vs Celeriac:

• 7 ounces of Cassava have 1.4 times more Copper and 2.4 times more Manganese than Celeriac.
• While 7 oz of Raw Celeriac contain 2.7 times more Calcium, 2.6 times more Iron, 4.3 times more Phosphorus, 7.1 times more Sodium and 1.5 times more Water than Raw Cassava.
• Both Cassava and Celeriac contain similar levels of Magnesium, Potassium and Zinc per seven ounces.
• 7 ounces of Cassava lack sufficient amounts of Calcium
• Both Raw Cassava as well as Raw Celeriac lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cassava have 3.8 times more Energy and 4.1 times more Carbohydrate than Celeriac.
• Both Cassava and Celeriac offer comparable quantities of Sugars, Fiber and Protein per seven ounces.
• 7 ounces of Celeriac provide inadequate amounts of Energy
• Both Raw Cassava as well as Raw Celeriac provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Cassava VS Celeriac

What are the health benefits of Cassava compared to Celeriac?

Cassava is a good source of carbohydrates and fiber, while celeriac is low in calories and high in vitamin K and phosphorus. Both are nutritious options, but cassava provides more energy due to its higher carbohydrate content, while celeriac is a great choice for bone health and blood clotting.

Can I lose weight easier by eating more Cassava or Celeriac?

Both cassava and celeriac are low in calories and high in fiber, which can help with weight loss. However, celeriac is lower in calories and carbohydrates compared to cassava, making it a better choice for weight loss. Additionally, celeriac is a good source of vitamins and minerals, while cassava is mainly a source of carbohydrates. Therefore, incorporating more celeriac into your diet may help you lose weight easier compared to cassava.

Should I eat more Cassava or more Celeriac to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to consume a variety of plant-based protein sources. Both cassava and celeriac are nutritious vegetables, but celeriac is higher in protein content compared to cassava. Therefore, incorporating more celeriac into your diet may be beneficial for muscle growth. Additionally, be sure to include other protein-rich foods such as legumes, tofu, tempeh, nuts, and seeds to support your muscle-building goals.

What is the environmental impact of producing Cassava compared to Celeriac?

Cassava has a lower environmental impact compared to celeriac in terms of water usage and greenhouse gas emissions. Cassava is a drought-tolerant crop that requires less water to grow compared to celeriac, which is a water-intensive vegetable. Additionally, cassava has a higher yield per acre, which means less land is needed to produce the same amount of food compared to celeriac. Overall, choosing cassava over celeriac can help reduce the environmental footprint of your diet.