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Cauliflower vs. Celery — In-Depth Nutrition Comparison

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How are cauliflower and celery different?

  • Cauliflower is richer in vitamin C, vitamin B6, vitamin B5, choline, and folate, while celery is higher in vitamin K and vitamin A.
  • Cauliflower covers your daily need for vitamin C, 50% more than celery.
  • Cauliflower contains 7 times more choline than celery. Cauliflower contains 44.3mg of choline, while celery contains 6.1mg.

Cauliflower, raw and Celery, raw types were used in this article.

Infographic

Cauliflower vs Celery 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 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Celery
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 12% 23% 7.5% 12% 3.5% 10% 10% 13% 2.2%
Contains more MagnesiumMagnesium +36.4%
Contains more PotassiumPotassium +15%
Contains more IronIron +110%
Contains more CopperCopper +11.4%
Contains more ZincZinc +107.7%
Contains more PhosphorusPhosphorus +83.3%
Contains less SodiumSodium -62.5%
Contains more ManganeseManganese +50.5%
Contains more SeleniumSelenium +50%
Contains more CalciumCalcium +81.8%

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%
Celery
3
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 10% 7.3% 5.4% 0% 5.3% 13% 6% 15% 17% 0% 73% 27% 3.3%
Contains more Vitamin CVitamin C +1454.8%
Contains more Vitamin B1Vitamin B1 +138.1%
Contains more Vitamin B3Vitamin B3 +58.4%
Contains more Vitamin B5Vitamin B5 +171.1%
Contains more Vitamin B6Vitamin B6 +148.6%
Contains more FolateFolate +58.3%
Contains more CholineCholine +626.2%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +237.5%
Contains more Vitamin KVitamin K +89%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.057mg
~equal in Vitamin B12 ~0µg

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
Celery
1
3% 95%
Protein: 0.69 g
Fats: 0.17 g
Carbs: 2.97 g
Water: 95.43 g
Other: 0.74 g
Contains more ProteinProtein +178.3%
Contains more FatsFats +64.7%
Contains more CarbsCarbs +67.3%
~equal in Water ~95.43g
~equal in Other ~0.74g

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
Celery
2
27% 21% 52%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.079 g
Contains less Sat. FatSaturated fat -67.7%
Contains more Poly. FatPolyunsaturated fat +154.8%
~equal in Monounsaturated fat ~0.032g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
49% 51%
Starch: 0 g
Sucrose: 0 g
Glucose: 0.94 g
Fructose: 0.97 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Celery
2
6% 30% 28% 36%
Starch: 0 g
Sucrose: 0.08 g
Glucose: 0.4 g
Fructose: 0.37 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0.48 g
Contains more GlucoseGlucose +135%
Contains more FructoseFructose +162.2%
Contains more SucroseSucrose +∞%
Contains more GalactoseGalactose +∞%
~equal in Starch ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cauliflower Celery
Lower in Sugar ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Cauliflower Celery DV% diff.
Vitamin C 48.2mg 3.1mg 50%
Vitamin K 15.5µg 29.3µg 12%
Vitamin B6 0.184mg 0.074mg 8%
Vitamin B5 0.667mg 0.246mg 8%
Choline 44.3mg 6.1mg 7%
Folate 57µg 36µg 5%
Iron 0.42mg 0.2mg 3%
Phosphorus 44mg 24mg 3%
Manganese 0.155mg 0.103mg 2%
Calcium 22mg 40mg 2%
Fiber 2g 1.6g 2%
Protein 1.92g 0.69g 2%
Sodium 30mg 80mg 2%
Vitamin A 0µg 22µg 2%
Vitamin B1 0.05mg 0.021mg 2%
Carbs 4.97g 2.97g 1%
Magnesium 15mg 11mg 1%
Vitamin B3 0.507mg 0.32mg 1%
Potassium 299mg 260mg 1%
Vitamin E 0.08mg 0.27mg 1%
Fructose 0.97g 0.37g 1%
Zinc 0.27mg 0.13mg 1%
Calories 25kcal 16kcal 0%
Fats 0.28g 0.17g 0%
Net carbs 2.97g 1.37g N/A
Sugar 1.91g 1.34g N/A
Copper 0.039mg 0.035mg 0%
Selenium 0.6µg 0.4µg 0%
Vitamin B2 0.06mg 0.057mg 0%
Saturated fat 0.13g 0.042g 0%
Monounsaturated fat 0.034g 0.032g 0%
Polyunsaturated fat 0.031g 0.079g 0%
Tryptophan 0.02mg 0.009mg 0%
Threonine 0.076mg 0.02mg 0%
Isoleucine 0.071mg 0.021mg 0%
Leucine 0.106mg 0.032mg 0%
Lysine 0.217mg 0.027mg 0%
Methionine 0.02mg 0.005mg 0%
Phenylalanine 0.065mg 0.02mg 0%
Valine 0.125mg 0.027mg 0%
Histidine 0.056mg 0.012mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cauliflower Celery
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
30%
Cauliflower
14%
Celery
Minerals Daily Need Coverage Score
13%
Cauliflower
10%
Celery

Comparison summary

Which food is lower in Sugar?
Celery
Celery is lower in Sugar (difference - 0.57g)
Which food is lower in Saturated fat?
Celery
Celery is lower in Saturated fat (difference - 0.088g)
Which food is lower in glycemic index?
Celery
Celery is lower in glycemic index (difference - 32)
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 50mg)
Which food is cheaper?
Cauliflower
Cauliflower is cheaper (difference - $0.2)
Which food is richer in minerals?
Cauliflower
Cauliflower is relatively richer in minerals
Which food is richer in vitamins?
Cauliflower
Cauliflower is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Celery - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169988/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.