Cauliflower vs Leek: Nutrition, Calories & Protein Compared



Cauliflower - calories, kcal, weight, nutrition
Cauliflower - calories, kcal, weight, nutrition

Cauliflower vs Leek
Nutrition Facts

Cauliflower
Serving size:
  change
one cauliflower (880g)cup (105g)half cup (52.5g)1 floret (35g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
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Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Leek
Serving size:
  change
one leek (160g)cup (104g)half cup (52g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Cauliflower vs Leek 100g Compare


per 100gCauliflowerLeek
Calories25 61
Carbohydrates4.97 g14.15 g
Fat0.28 g0.3 g
Dietary fiber2 g1.8 g
Protein1.92 g1.5 g
Calcium22 mg59 mg
Iron0.42 mg2.1 mg
Magnessium15 mg28 mg
Potassium299 mg180 mg
Sodium30 mg20 mg
Zink0.27 mg1.2 mg
Vitaminium B1 (Thiamine)0.05 mg0.06 mg
Vitaminium B2 (riboflavin)0.06 mg0.03 mg
Vitaminium B3 (Niacin)0.507 mg0.4 mg
Vitaminium B50.667 mg0.14 mg
Vitaminium B60.184 mg0.233 mg
Vitaminium B9 (Folic acid)57 mg64 mg
Vitaminium C48.2 mg12 mg
Vitaminium E0.08 mg0.92 mg
Vitaminium K15.5 µg47 µg

Exploring the Nutritional Landscape of Cauliflower and Leek

When it comes to enriching our diet with vegetables, both cauliflower and leek stand out for their unique flavors and nutritional profiles. Before we dive into the specifics of their nutritional content, let's take a moment to appreciate the interesting backgrounds and versatile uses of these two vegetables.

A Closer Look at Cauliflower

Cauliflower, a member of the cruciferous vegetable family, is celebrated for its versatility in the kitchen. From riced cauliflower to cauliflower steaks and even as a gluten-free pizza base, this vegetable has taken the culinary world by storm. Beyond its culinary adaptability, cauliflower is packed with health benefits, including being a rich source of vitamins and minerals while maintaining a low calorie count.

The Versatile Leek

Leeks, belonging to the Allium family, which also includes onions and garlic, offer a milder, sweeter flavor that enhances a variety of dishes, from soups and stews to quiches. Leeks are not only a flavor enhancer but also bring a host of nutritional benefits to the table, including a noteworthy content of vitamins A, C, and K.

Nutritional Face-Off

When comparing the nutritional content of cauliflower and leek, it's clear that each has its own set of strengths. Here's a breakdown of their nutritional content per 100g serving:

  • Calories: Cauliflower boasts a lower calorie content with just 25 calories, compared to leek's 61 calories.
  • Carbohydrates: Leeks have a higher carb count at 14.15g, whereas cauliflower contains 4.97g.
  • Fiber: Both vegetables are good sources of fiber, with cauliflower slightly ahead at 2g compared to leek's 1.8g.
  • Protein: Cauliflower also takes a slight lead in protein content with 1.92g, against leek's 1.5g.
  • Vitamins and Minerals: Leeks are richer in vitamin A and iron, whereas cauliflower provides a higher amount of vitamin C and has a lower sodium content.

It's important to note that both vegetables are low in fat and cholesterol-free, making them excellent choices for a heart-healthy diet.

What Does This Mean for Your Diet?

Choosing between cauliflower and leek depends largely on your dietary needs and culinary preferences. If you're looking for a low-calorie option rich in vitamin C, cauliflower is your go-to. On the other hand, if you're in need of a boost in vitamin A and iron, leeks might be more beneficial.

Ultimately, incorporating a variety of vegetables into your diet is key to obtaining a wide range of nutrients. Both cauliflower and leek offer unique nutritional benefits and flavors that can enhance your meals and overall health.

In conclusion, whether you lean towards the subtle sweetness of leeks or the versatile texture of cauliflower, both vegetables are nutritious additions to your diet. By understanding their nutritional profiles, you can make informed choices to diversify your vegetable intake and enjoy the health benefits they offer.

Cauliflower 100g

25kcal

Calories source

  • 66% CARBS.
  • 26% PROTEIN
  • 8% FAT

Leek 100g

61kcal

Calories source

  • 87% CARBS
  • 9% PROTEIN
  • 4% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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