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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 Iron +66.7%
Contains more Calcium +95.5%
Contains more Magnesium +33.3%
Contains more Copper +79.5%
Contains more Zinc +22.2%
Contains more Phosphorus +161.4%
Contains less Sodium -70%
Equal in Potassium - 299
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 27% 13% 27% 15% 24% 10% 50% 14%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 16% 7% 27% 11% 14% 8% 19% 4%
Contains more Iron +66.7%
Contains more Calcium +95.5%
Contains more Magnesium +33.3%
Contains more Copper +79.5%
Contains more Zinc +22.2%
Contains more Phosphorus +161.4%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 27% 0% 8% 0% 13% 14% 14% 22% 39% 0% 103% 6%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 161% 0% 2% 0% 13% 14% 10% 41% 43% 0% 39% 43%
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 and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils 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 the food
Protein
9%
Celeriac
12%
Cauliflower
Carbohydrates
9%
Celeriac
5%
Cauliflower
Fats
1%
Celeriac
1%
Cauliflower

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Celeriac Cauliflower
Lower in Sugars 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

Which food is preferable in case of diets?

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

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Comparison summary

Which food contains less Sugars?
Celeriac
Celeriac contains less Sugars (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 definitely stated which food is richer in vitamins. See charts below for detailed information.

All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Celeriac Cauliflower Opinion
Calories 42 25 Celeriac
Protein 1.5 1.92 Cauliflower
Fats 0.3 0.28 Celeriac
Vitamin C 8 48.2 Cauliflower
Carbs 9.2 4.97 Celeriac
Cholesterol 0 0
Vitamin D 0 0
Iron 0.7 0.42 Celeriac
Calcium 43 22 Celeriac
Potassium 300 299 Celeriac
Magnesium 20 15 Celeriac
Sugars 1.6 1.91 Celeriac
Fiber 1.8 2 Cauliflower
Copper 0.07 0.039 Celeriac
Zinc 0.33 0.27 Celeriac
Starch
Phosphorus 115 44 Celeriac
Sodium 100 30 Cauliflower
Vitamin A 0 0
Vitamin E 0.36 0.08 Celeriac
Vitamin D 0 0
Vitamin B1 0.05 0.05
Vitamin B2 0.06 0.06
Vitamin B3 0.7 0.507 Celeriac
Vitamin B5 0.352 0.667 Cauliflower
Vitamin B6 0.165 0.184 Cauliflower
Vitamin B12 0 0
Vitamin K 41 15.5 Celeriac
Folate 8 57 Cauliflower
Trans Fat 0 0
Saturated Fat 0.079 0.13 Celeriac
Monounsaturated Fat 0.058 0.034 Celeriac
Polyunsaturated fat 0.148 0.031 Celeriac
Tryptophan 0.02 Cauliflower
Threonine 0.076 Cauliflower
Isoleucine 0.071 Cauliflower
Leucine 0.106 Cauliflower
Lysine 0.217 Cauliflower
Methionine 0.02 Cauliflower
Phenylalanine 0.065 Cauliflower
Valine 0.125 Cauliflower
Histidine 0.056 Cauliflower
Fructose 0.97 Cauliflower

References

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