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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
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +95.5%
Contains more Iron +66.7%
Contains more Magnesium +33.3%
Contains more Phosphorus +161.4%
Contains more Zinc +22.2%
Contains more Copper +79.5%
Contains less Sodium -70%
Equal in Potassium - 299
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 13% 27% 15% 50% 27% 14% 10% 24%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 7% 16% 11% 19% 27% 4% 8% 14%
Contains more Calcium +95.5%
Contains more Iron +66.7%
Contains more Magnesium +33.3%
Contains more Phosphorus +161.4%
Contains more Zinc +22.2%
Contains more Copper +79.5%
Contains less Sodium -70%
Equal in Potassium - 299

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
Contains more Vitamin E +350%
Contains more Vitamin B3 +38.1%
Contains more Vitamin K +164.5%
Contains more Vitamin C +502.5%
Contains more Vitamin B5 +89.5%
Contains more Vitamin B6 +11.5%
Contains more Folate +612.5%
Equal in Vitamin B1 - 0.05
Equal in Vitamin B2 - 0.06
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 8% 0% 27% 13% 14% 14% 22% 39% 6% 0% 103%
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%
Contains more Vitamin E +350%
Contains more Vitamin B3 +38.1%
Contains more Vitamin K +164.5%
Contains more Vitamin C +502.5%
Contains more Vitamin B5 +89.5%
Contains more Vitamin B6 +11.5%
Contains more Folate +612.5%
Equal in Vitamin B1 - 0.05
Equal in Vitamin B2 - 0.06

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Celeriac Cauliflower
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Rich in minerals ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Celeriac Cauliflower Opinion
Net carbs 7.4g 2.97g Celeriac
Protein 1.5g 1.92g Cauliflower
Fats 0.3g 0.28g Celeriac
Carbs 9.2g 4.97g Celeriac
Calories 42kcal 25kcal Celeriac
Starch g g
Fructose g 0.97g Cauliflower
Sugar 1.6g 1.91g Celeriac
Fiber 1.8g 2g Cauliflower
Calcium 43mg 22mg Celeriac
Iron 0.7mg 0.42mg Celeriac
Magnesium 20mg 15mg Celeriac
Phosphorus 115mg 44mg Celeriac
Potassium 300mg 299mg Celeriac
Sodium 100mg 30mg Cauliflower
Zinc 0.33mg 0.27mg Celeriac
Copper 0.07mg 0.039mg Celeriac
Vitamin A 0IU 0IU
Vitamin E 0.36mg 0.08mg Celeriac
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 8mg 48.2mg Cauliflower
Vitamin B1 0.05mg 0.05mg
Vitamin B2 0.06mg 0.06mg
Vitamin B3 0.7mg 0.507mg Celeriac
Vitamin B5 0.352mg 0.667mg Cauliflower
Vitamin B6 0.165mg 0.184mg Cauliflower
Folate 8µg 57µg Cauliflower
Vitamin B12 0µg 0µg
Vitamin K 41µg 15.5µg Celeriac
Tryptophan mg 0.02mg Cauliflower
Threonine mg 0.076mg Cauliflower
Isoleucine mg 0.071mg Cauliflower
Leucine mg 0.106mg Cauliflower
Lysine mg 0.217mg Cauliflower
Methionine mg 0.02mg Cauliflower
Phenylalanine mg 0.065mg Cauliflower
Valine mg 0.125mg Cauliflower
Histidine mg 0.056mg Cauliflower
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.079g 0.13g Celeriac
Monounsaturated Fat 0.058g 0.034g Celeriac
Polyunsaturated fat 0.148g 0.031g Celeriac

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Celeriac Cauliflower
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
20
Celeriac
30
Cauliflower
Mineral Summary Score
22
Celeriac
13
Cauliflower

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
9%
Celeriac
12%
Cauliflower
Carbohydrates
9%
Celeriac
5%
Cauliflower
Fats
1%
Celeriac
1%
Cauliflower

Comparison summary

Which food is lower in Sugar?
Celeriac
Celeriac is lower in Sugar (difference - 0.31g)
Which food is lower in Saturated Fat?
Celeriac
Celeriac is lower in Saturated Fat (difference - 0.051g)
Which food is lower in glycemic index?
Celeriac
Celeriac is lower in glycemic index (difference - 35)
Which food is richer in minerals?
Celeriac
Celeriac is relatively richer in minerals
Which food contains less Sodium?
Cauliflower
Cauliflower contains less Sodium (difference - 70mg)
Which food is cheaper?
Cauliflower
Cauliflower is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.