Cauliflower (Raw)vsCelery (Raw)
Cauliflower (Raw) has 25 calories and 1.9g protein per 100g. Celery (Raw) has 14 calories and 0.69g protein per 100g Cauliflower (Raw) has more protein, Celery (Raw) is lower in calories.
🎯When to Eat What
Goal-based picks for Cauliflower (Raw) vs Celery (Raw)
Go with Celery (Raw) at just 14 kcal per 100g — 44% fewer calories.
Cauliflower (Raw) delivers 48.2mg of vitamin C per 100g — great for immune function and skin health.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Cauliflower Raw | Celery | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 25kcal1% | 14kcal1% | +11kcal |
| Protein | 1.9g4% | 0.69g1% | +1.2g |
| Total Fat | 0.28g0% | 0.17g0% | +0.11g |
| Saturated Fat | 0.13g1% | <0.1g0% | +<0.1g |
| Trans Fat | 0g | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 5.0g2% | 3.0g1% | +2.0g |
| Dietary Fiber | 2.0g7% | 1.6g6% | +0.40g |
| Sugars | 1.9g | 1.3g | +0.57g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 22mcg2% | <0.1mcg |
| Vitamin C | 48mg54% | 3.1mg3% | +45mg |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | <0.1mg1% | 0.27mg2% | <0.1mg |
| Vitamin K | 16mcg13% | 29mcg24% | <0.1mcg |
| Vitamin B6 | 0.18mg11% | <0.1mg4% | +0.11mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 57mcg14% | 36mcg9% | +21mcg |
| Thiamin (B1) | <0.1mg4% | <0.1mg2% | +<0.1mg |
| Riboflavin (B2) | <0.1mg5% | <0.1mg4% | +<0.1mg |
| Niacin (B3) | 0.51mg3% | 0.32mg2% | +0.19mg |
| 🔶Minerals | |||
| Sodium | 30mg1% | 80mg3% | <0.1mg |
| Calcium | 22mg2% | 40mg3% | <0.1mg |
| Iron | 0.42mg2% | 0.20mg1% | +0.22mg |
| Potassium | 299mg6% | 260mg6% | +39mg |
| Phosphorus | 44mg4% | 24mg2% | +20mg |
| Magnesium | 15mg4% | 11mg3% | +4.0mg |
| Zinc | 0.27mg2% | 0.13mg1% | +0.14mg |
| Copper | <0.1mg4% | <0.1mg4% | +<0.1mg |
| Manganese | 0.15mg7% | 0.10mg4% | +<0.1mg |
| Selenium | 0.60mcg1% | 0.40mcg1% | +0.20mcg |
🔬Nutritional Analysis
Calories: Celery (Raw) is significantly lower in calories at just 14 kcal per 100g compared to 25 kcal for Cauliflower (Raw) — that's 79% fewer calories, making Celery (Raw) the better choice for calorie-conscious diets.
Protein: Cauliflower (Raw) provides more protein with 1.92g versus 0.69g per 100g. In terms of protein-to-calorie efficiency, Cauliflower (Raw) offers better value for building and maintaining muscle.
Fat: Celery (Raw) is the leaner option with 0.17g of total fat per 100g compared to 0.28g.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Celery (Raw): 22mcg vs 0mcg), Vitamin C (Cauliflower (Raw): 48.2mg vs 3.1mg), Vitamin E (Celery (Raw): 0.27mg vs 0.08mg).
Key Minerals: Notable mineral differences include Sodium (Celery (Raw): 80mg vs 30mg), Iron (Cauliflower (Raw): 0.42mg vs 0.2mg), Zinc (Cauliflower (Raw): 0.27mg vs 0.13mg).
Diet Suitability: Both fit a low-carb or keto diet. Both fit a low-fat diet. Both fit a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Cauliflower (Raw) or Celery (Raw)?
- Cauliflower (Raw) has more protein with 1.92g per 100g compared to 0.69g for Celery (Raw).
- Which is lower in calories, Cauliflower (Raw) or Celery (Raw)?
- Celery (Raw) is lower in calories with 14 kcal per 100g versus 25 kcal.
- Is Cauliflower (Raw) or Celery (Raw) healthier?
- It depends on your goals. Cauliflower (Raw) has 25 calories and 1.92g protein per 100g, while Celery (Raw) has 14 calories and 0.69g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Cauliflower (Raw) or Celery (Raw)?
- Celery (Raw) is leaner with 0.17g of fat per 100g compared to 0.28g.
- Which has more fiber, Cauliflower (Raw) or Celery (Raw)?
- Cauliflower (Raw) has more fiber with 2g per 100g compared to 1.6g.