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  6. Celeriac vs. Cauliflower

Celeriac vs. Cauliflower — In-Depth Nutrition Comparison

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What are the main differences between celeriac and cauliflower?

  • Celeriac is richer in vitamin K and phosphorus, yet cauliflower is richer in vitamin C, folate, choline, and vitamin B5.
  • Cauliflower's daily need coverage for vitamin C is 45% higher.
  • Celeriac has 3 times more vitamin K than cauliflower. Celeriac has 41µg of vitamin K, while cauliflower has 15.5µg.

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

Infographic

Celeriac vs Cauliflower 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 14% 13% 26% 26% 23% 9% 49% 13% 21% 3.8%
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%
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%
Contains less SodiumSodium -70%
~equal in Potassium ~299mg
~equal in Manganese ~0.155mg

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 27% 0% 7.2% 0% 13% 14% 13% 21% 38% 0% 103% 6% 4.9%
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%
Contains more Vitamin EVitamin E +350%
Contains more Vitamin B3Vitamin B3 +38.1%
Contains more Vitamin KVitamin K +164.5%
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%
~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 Celeriac Cauliflower DV% diff.
Vitamin C 8mg 48.2mg 45%
Vitamin K 41µg 15.5µg 21%
Folate 8µg 57µg 12%
Phosphorus 115mg 44mg 10%
Choline 9mg 44.3mg 6%
Vitamin B5 0.352mg 0.667mg 6%
Iron 0.7mg 0.42mg 4%
Copper 0.07mg 0.039mg 3%
Sodium 100mg 30mg 3%
Vitamin E 0.36mg 0.08mg 2%
Calcium 43mg 22mg 2%
Calories 42kcal 25kcal 1%
Fructose 0.97g 1%
Polyunsaturated fat 0.148g 0.031g 1%
Vitamin B6 0.165mg 0.184mg 1%
Protein 1.5g 1.92g 1%
Vitamin B3 0.7mg 0.507mg 1%
Carbs 9.2g 4.97g 1%
Zinc 0.33mg 0.27mg 1%
Fiber 1.8g 2g 1%
Magnesium 20mg 15mg 1%
Fats 0.3g 0.28g 0%
Net carbs 7.4g 2.97g N/A
Potassium 300mg 299mg 0%
Sugar 1.6g 1.91g N/A
Selenium 0.7µg 0.6µg 0%
Manganese 0.158mg 0.155mg 0%
Vitamin B1 0.05mg 0.05mg 0%
Vitamin B2 0.06mg 0.06mg 0%
Saturated fat 0.079g 0.13g 0%
Monounsaturated fat 0.058g 0.034g 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
9% 88%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 9.2 g
Water: 88 g
Other: 1 g
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more CarbsCarbs +85.1%
Contains more OtherOther +31.6%
Contains more ProteinProtein +28%
~equal in Fats ~0.28g
~equal in Water ~92.07g

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 20% 52%
Saturated fat: Sat. Fat 0.079 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.148 g
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 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. Celeriac - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170400/nutrients
  2. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.