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  6. Cauliflower vs. Celeriac

Cauliflower vs. Celeriac — In-Depth Nutrition Comparison

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What are the main differences between cauliflower and celeriac?

  • Cauliflower is richer in vitamin C, folate, choline, and vitamin B5, yet celeriac is richer in vitamin K and phosphorus.
  • Cauliflower's daily need coverage for vitamin C is 45% higher.
  • Cauliflower has 7 times more folate than celeriac. Cauliflower has 57µg of folate, while celeriac has 8µg.

We used Cauliflower, raw and Celeriac, raw types in this comparison.

Infographic

Cauliflower vs Celeriac infographic
Infographic link

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 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
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%
Contains less SodiumSodium -70%
Contains more MagnesiumMagnesium +33.3%
Contains more CalciumCalcium +95.5%
Contains more IronIron +66.7%
Contains more CopperCopper +79.5%
Contains more ZincZinc +22.2%
Contains more PhosphorusPhosphorus +161.4%
Contains more SeleniumSelenium +16.7%
~equal in Potassium ~300mg
~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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 27% 0% 7.2% 0% 13% 14% 13% 21% 38% 0% 103% 6% 4.9%
Contains more Vitamin CVitamin C +502.5%
Contains more Vitamin B5Vitamin B5 +89.5%
Contains more Vitamin B6Vitamin B6 +11.5%
Contains more FolateFolate +612.5%
Contains more CholineCholine +392.2%
Contains more Vitamin EVitamin E +350%
Contains more Vitamin B3Vitamin B3 +38.1%
Contains more Vitamin KVitamin K +164.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.05mg
~equal in Vitamin B2 ~0.06mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cauliflower Celeriac DV% diff.
Vitamin C 48.2mg 8mg 45%
Vitamin K 15.5µg 41µg 21%
Folate 57µg 8µg 12%
Phosphorus 44mg 115mg 10%
Choline 44.3mg 9mg 6%
Vitamin B5 0.667mg 0.352mg 6%
Iron 0.42mg 0.7mg 4%
Copper 0.039mg 0.07mg 3%
Sodium 30mg 100mg 3%
Vitamin E 0.08mg 0.36mg 2%
Calcium 22mg 43mg 2%
Calories 25kcal 42kcal 1%
Fructose 0.97g 1%
Polyunsaturated fat 0.031g 0.148g 1%
Vitamin B6 0.184mg 0.165mg 1%
Protein 1.92g 1.5g 1%
Vitamin B3 0.507mg 0.7mg 1%
Carbs 4.97g 9.2g 1%
Zinc 0.27mg 0.33mg 1%
Fiber 2g 1.8g 1%
Magnesium 15mg 20mg 1%
Fats 0.28g 0.3g 0%
Net carbs 2.97g 7.4g N/A
Potassium 299mg 300mg 0%
Sugar 1.91g 1.6g N/A
Selenium 0.6µg 0.7µg 0%
Manganese 0.155mg 0.158mg 0%
Vitamin B1 0.05mg 0.05mg 0%
Vitamin B2 0.06mg 0.06mg 0%
Saturated fat 0.13g 0.079g 0%
Monounsaturated fat 0.034g 0.058g 0%
Tryptophan 0.02mg 0%
Threonine 0.076mg 0%
Isoleucine 0.071mg 0%
Leucine 0.106mg 0%
Lysine 0.217mg 0%
Methionine 0.02mg 0%
Phenylalanine 0.065mg 0%
Valine 0.125mg 0%
Histidine 0.056mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
9% 88%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 9.2 g
Water: 88 g
Other: 1 g
Contains more ProteinProtein +28%
Contains more CarbsCarbs +85.1%
Contains more OtherOther +31.6%
~equal in Fats ~0.3g
~equal in Water ~88g

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
28% 20% 52%
Saturated fat: Sat. Fat 0.079 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.148 g
Contains less Sat. FatSaturated fat -39.2%
Contains more Mono. FatMonounsaturated fat +70.6%
Contains more Poly. FatPolyunsaturated fat +377.4%

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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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/nutrients
  2. Celeriac - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170400/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.