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.
Detailed nutritional comparison of cauliflower and celery is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Cauliflower (Cauliflower, raw) and Celery (Celery, raw) . Have a correction or suggestions? Shoot us an email.


Image of Cauliflower src
Image of Celery src

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

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids,

Cauliflower Celery
lutein + zeaxanthin 1 UG 283 UG
beta-carotene ~ 270 UG

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) .

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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.