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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.
  • Cauliflower covers your daily need of 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.
Contains more Iron +110%
Contains more Magnesium +36.4%
Contains more Phosphorus +83.3%
Contains more Potassium +15%
Contains less Sodium -62.5%
Contains more Zinc +107.7%
Contains more Copper +11.4%
Contains more Manganese +50.5%
Contains more Selenium +50%
Contains more Calcium +81.8%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 8% 8% 11% 23% 11% 4% 12% 14% 3%
Contains more Iron +110%
Contains more Magnesium +36.4%
Contains more Phosphorus +83.3%
Contains more Potassium +15%
Contains less Sodium -62.5%
Contains more Zinc +107.7%
Contains more Copper +11.4%
Contains more Manganese +50.5%
Contains more Selenium +50%
Contains more Calcium +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.
:
3
Celery
Contains more Vitamin C +1454.8%
Contains more Vitamin B1 +138.1%
Contains more Vitamin B3 +58.4%
Contains more Vitamin B5 +171.1%
Contains more Vitamin B6 +148.6%
Contains more Folate +58.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +237.5%
Contains more Vitamin K +89%
Equal in Vitamin B2 - 0.057
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 39%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 6% 0% 11% 6% 14% 6% 15% 18% 27% 0% 74%
Contains more Vitamin C +1454.8%
Contains more Vitamin B1 +138.1%
Contains more Vitamin B3 +58.4%
Contains more Vitamin B5 +171.1%
Contains more Vitamin B6 +148.6%
Contains more Folate +58.3%
Contains more Vitamin A +∞%
Contains more Vitamin E +237.5%
Contains more Vitamin K +89%
Equal in Vitamin B2 - 0.057

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +178.3%
Contains more Fats +64.7%
Contains more Carbs +67.3%
Equal in Water - 95.43
Equal in Other - 0.74
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
3% 95%
Protein: 0.69 g
Fats: 0.17 g
Carbs: 2.97 g
Water: 95.43 g
Other: 0.74 g
Contains more Protein +178.3%
Contains more Fats +64.7%
Contains more Carbs +67.3%
Equal in Water - 95.43
Equal in Other - 0.74

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains less Saturated Fat -67.7%
Contains more Polyunsaturated fat +154.8%
Equal in Monounsaturated Fat - 0.032
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
27% 21% 52%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.079 g
Contains less Saturated Fat -67.7%
Contains more Polyunsaturated fat +154.8%
Equal in Monounsaturated Fat - 0.032

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Contains more Glucose +135%
Contains more Fructose +162.2%
Contains more Sucrose +∞%
Contains more Galactose +∞%
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
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 Glucose +135%
Contains more Fructose +162.2%
Contains more Sucrose +∞%
Contains more Galactose +∞%

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 Opinion
Net carbs 2.97g 1.37g Cauliflower
Protein 1.92g 0.69g Cauliflower
Fats 0.28g 0.17g Cauliflower
Carbs 4.97g 2.97g Cauliflower
Calories 25kcal 16kcal Cauliflower
Fructose 0.97g 0.37g Cauliflower
Sugar 1.91g 1.34g Celery
Fiber 2g 1.6g Cauliflower
Calcium 22mg 40mg Celery
Iron 0.42mg 0.2mg Cauliflower
Magnesium 15mg 11mg Cauliflower
Phosphorus 44mg 24mg Cauliflower
Potassium 299mg 260mg Cauliflower
Sodium 30mg 80mg Cauliflower
Zinc 0.27mg 0.13mg Cauliflower
Copper 0.039mg 0.035mg Cauliflower
Manganese 0.155mg 0.103mg Cauliflower
Selenium 0.6µg 0.4µg Cauliflower
Vitamin A 0IU 449IU Celery
Vitamin A RAE 0µg 22µg Celery
Vitamin E 0.08mg 0.27mg Celery
Vitamin C 48.2mg 3.1mg Cauliflower
Vitamin B1 0.05mg 0.021mg Cauliflower
Vitamin B2 0.06mg 0.057mg Cauliflower
Vitamin B3 0.507mg 0.32mg Cauliflower
Vitamin B5 0.667mg 0.246mg Cauliflower
Vitamin B6 0.184mg 0.074mg Cauliflower
Folate 57µg 36µg Cauliflower
Vitamin K 15.5µg 29.3µg Celery
Tryptophan 0.02mg 0.009mg Cauliflower
Threonine 0.076mg 0.02mg Cauliflower
Isoleucine 0.071mg 0.021mg Cauliflower
Leucine 0.106mg 0.032mg Cauliflower
Lysine 0.217mg 0.027mg Cauliflower
Methionine 0.02mg 0.005mg Cauliflower
Phenylalanine 0.065mg 0.02mg Cauliflower
Valine 0.125mg 0.027mg Cauliflower
Histidine 0.056mg 0.012mg Cauliflower
Saturated Fat 0.13g 0.042g Celery
Monounsaturated Fat 0.034g 0.032g Cauliflower
Polyunsaturated fat 0.031g 0.079g Celery
Omega-6 - Linoleic acid 0.013g Cauliflower
Omega-3 - ALA 0.015g Cauliflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cauliflower Celery
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
17%
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.