Cauliflower vs. Celery
Nutrition comparison of Cauliflower and Celery
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cauliflower
versus
celery
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cauliflower and celery:
- Both cauliflower and celery are high in potassium.
- Cauliflower has more thiamin, pantothenic acid and Vitamin B6.
- Cauliflower is an excellent source of Vitamin C.
USDA sources for nutritional information: Cauliflower (Cauliflower, raw) and Celery (Celery, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cauliflower and celery contain similar amounts of calories - cauliflower has 25 calories per 100 grams and celery has 14 calories.
For macronutrient ratios, cauliflower is heavier in protein, lighter in carbs and similar to celery for fat. Cauliflower has a macronutrient ratio of 26:66:8 and for celery, 17:72:11 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cauliflower | Celery | |
|---|---|---|
| Protein | 26% | 17% |
| Carbohydrates | 66% | 72% |
| Fat | 8% | 11% |
| Alcohol | ~ | ~ |
carbohydrates
Both cauliflower and celery are low in carbohydrates - cauliflower has 5g of total carbs per 100 grams and celery has 3g of carbohydrates.
dietary fiber
Cauliflower and celery contain similar amounts of dietary fiber - cauliflower has 2g of dietary fiber per 100 grams and celery has 1.6g of dietary fiber.
sugar
Cauliflower and celery contain similar amounts of sugar - cauliflower has 1.9g of sugar per 100 grams and celery has 1.3g of sugar.
Protein
protein
Cauliflower and celery contain similar amounts of protein - cauliflower has 1.9g of protein per 100 grams and celery has 0.69g of protein.
Fat
saturated fat
Both cauliflower and celery are low in saturated fat - cauliflower has 0.13g of saturated fat per 100 grams and celery has 0.04g of saturated fat.
Vitamins
Vitamin C
Cauliflower is an excellent source of Vitamin C and it has 14 times more Vitamin C than celery - cauliflower has 48.2mg of Vitamin C per 100 grams and celery has 3.1mg of Vitamin C.
Vitamin A
Celery has more Vitamin A than cauliflower - celery has 22ug of Vitamin A per 100 grams and cauliflower does not contain significant amounts.
Vitamin E
Cauliflower and celery contain similar amounts of Vitamin E - cauliflower has 0.08mg of Vitamin E per 100 grams and celery has 0.27mg of Vitamin E.
Vitamin K
Cauliflower and celery contain similar amounts of Vitamin K - cauliflower has 15.5ug of Vitamin K per 100 grams and celery has 29.3ug of Vitamin K.
The B Vitamins
Cauliflower has more thiamin, pantothenic acid and Vitamin B6. Both cauliflower and celery contain significant amounts of riboflavin, niacin and folate.
| Cauliflower | Celery | |
|---|---|---|
| Thiamin | 0.05 MG | 0.021 MG |
| Riboflavin | 0.06 MG | 0.057 MG |
| Niacin | 0.507 MG | 0.32 MG |
| Pantothenic acid | 0.667 MG | 0.246 MG |
| Vitamin B6 | 0.184 MG | 0.074 MG |
| Folate | 57 UG | 36 UG |
Minerals
calcium
Celery has 82% more calcium than cauliflower - cauliflower has 22mg of calcium per 100 grams and celery has 40mg of calcium.
iron
Cauliflower and celery contain similar amounts of iron - cauliflower has 0.42mg of iron per 100 grams and celery has 0.2mg of iron.
potassium
Both cauliflower and celery are high in potassium. Cauliflower has 15% more potassium than celery - cauliflower has 299mg of potassium per 100 grams and celery has 260mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, both cauliflower and celery contain significant amounts of kaempferol and quercetin.
| Cauliflower | Celery | |
|---|---|---|
| apigenin | 0.03 mg | 2.85 mg |
| luteolin | 0.09 mg | 1.05 mg |
| kaempferol | 0.36 mg | 0.22 mg |
| Quercetin | 0.54 mg | 0.39 mg |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, celery has more linoleic acid than cauliflower per 100 grams.
| Cauliflower | Celery | |
|---|---|---|
| other omega 6 | 0.003 G | ~ |
| linoleic acid | 0.016 G | 0.079 G |
| Total | 0.019 G | 0.079 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: Cauliflower (Cauliflower, raw) and Celery (Celery, raw) .
Cauliflower g
()
|
Daily Values (%) |
Celery g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does cauliflower or celery contain more calories in 100 grams?Cauliflower and celery contain similar amounts of calories - cauliflower has 25 calories in 100g and celery has 14 calories.
Does cauliflower or celery have more carbohydrates?
By weight, both cauliflower and celery are low in carbohydrates - cauliflower has 5g of carbs for 100g and celery has 3g of carbohydrates.
Does cauliflower or celery contain more potassium?
Both cauliflower and celery are high in potassium. Cauliflower has 20% more potassium than celery - cauliflower has 299mg of potassium in 100 grams and celery has 260mg of potassium.