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  6. Celery vs. Cauliflower

Celery vs. Cauliflower — In-Depth Nutrition Comparison

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How are Celery and Cauliflower different?

  • Celery is richer in Vitamin K, while Cauliflower is higher in Vitamin C, Vitamin B6, Vitamin B5, Choline, and Folate.
  • Cauliflower covers your daily need of Vitamin C 50% more than Celery.
  • Celery contains 2 times more Vitamin K than Cauliflower. Celery contains 29.3µg of Vitamin K, while Cauliflower contains 15.5µg.

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

Infographic

Celery 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.
Celery
Celery
1
:
9
Cauliflower
Cauliflower
Contains more Calcium +81.8%
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%
Celery
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 8% 8% 11% 23% 11% 4% 12% 14% 3%
Cauliflower
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Contains more Calcium +81.8%
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%

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.
Celery
Celery
3
:
7
Cauliflower
Cauliflower
Contains more Vitamin A +∞%
Contains more Vitamin E +237.5%
Contains more Vitamin K +89%
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%
Equal in Vitamin B2 - 0.06
Celery
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%
Cauliflower
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 A +∞%
Contains more Vitamin E +237.5%
Contains more Vitamin K +89%
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%
Equal in Vitamin B2 - 0.06

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Celery
Celery
1
:
4
Cauliflower
Cauliflower
Contains more Protein +178.3%
Contains more Fats +64.7%
Contains more Carbs +67.3%
Equal in Water - 92.07
Equal in Other - 0.76
Celery
3% 95%
Protein: 0.69 g
Fats: 0.17 g
Carbs: 2.97 g
Water: 95.43 g
Other: 0.74 g
Cauliflower
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 Protein +178.3%
Contains more Fats +64.7%
Contains more Carbs +67.3%
Equal in Water - 92.07
Equal in Other - 0.76

Fat Type Comparison

Fat type breakdown side-by-side comparison
Celery
Celery
2
:
1
Cauliflower
Cauliflower
Contains less Saturated Fat -67.7%
Contains more Polyunsaturated fat +154.8%
Equal in Monounsaturated Fat - 0.034
Celery
27% 21% 52%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.079 g
Cauliflower
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
Contains less Saturated Fat -67.7%
Contains more Polyunsaturated fat +154.8%
Equal in Monounsaturated Fat - 0.034

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Celery
Celery
2
:
2
Cauliflower
Cauliflower
Contains more Sucrose +∞%
Contains more Galactose +∞%
Contains more Glucose +135%
Contains more Fructose +162.2%
Celery
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
Cauliflower
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
Contains more Sucrose +∞%
Contains more Galactose +∞%
Contains more Glucose +135%
Contains more Fructose +162.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Celery Cauliflower
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 Celery Cauliflower Opinion
Net carbs 1.37g 2.97g Cauliflower
Protein 0.69g 1.92g Cauliflower
Fats 0.17g 0.28g Cauliflower
Carbs 2.97g 4.97g Cauliflower
Calories 16kcal 25kcal Cauliflower
Fructose 0.37g 0.97g Cauliflower
Sugar 1.34g 1.91g Celery
Fiber 1.6g 2g Cauliflower
Calcium 40mg 22mg Celery
Iron 0.2mg 0.42mg Cauliflower
Magnesium 11mg 15mg Cauliflower
Phosphorus 24mg 44mg Cauliflower
Potassium 260mg 299mg Cauliflower
Sodium 80mg 30mg Cauliflower
Zinc 0.13mg 0.27mg Cauliflower
Copper 0.035mg 0.039mg Cauliflower
Manganese 0.103mg 0.155mg Cauliflower
Selenium 0.4µg 0.6µg Cauliflower
Vitamin A 449IU 0IU Celery
Vitamin A RAE 22µg 0µg Celery
Vitamin E 0.27mg 0.08mg Celery
Vitamin C 3.1mg 48.2mg Cauliflower
Vitamin B1 0.021mg 0.05mg Cauliflower
Vitamin B2 0.057mg 0.06mg Cauliflower
Vitamin B3 0.32mg 0.507mg Cauliflower
Vitamin B5 0.246mg 0.667mg Cauliflower
Vitamin B6 0.074mg 0.184mg Cauliflower
Folate 36µg 57µg Cauliflower
Vitamin K 29.3µg 15.5µg Celery
Tryptophan 0.009mg 0.02mg Cauliflower
Threonine 0.02mg 0.076mg Cauliflower
Isoleucine 0.021mg 0.071mg Cauliflower
Leucine 0.032mg 0.106mg Cauliflower
Lysine 0.027mg 0.217mg Cauliflower
Methionine 0.005mg 0.02mg Cauliflower
Phenylalanine 0.02mg 0.065mg Cauliflower
Valine 0.027mg 0.125mg Cauliflower
Histidine 0.012mg 0.056mg Cauliflower
Saturated Fat 0.042g 0.13g Celery
Monounsaturated Fat 0.032g 0.034g Cauliflower
Polyunsaturated fat 0.079g 0.031g 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
Celery Cauliflower
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
17%
Celery
30%
Cauliflower
Minerals Daily Need Coverage Score
10%
Celery
13%
Cauliflower

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