Cauliflower vs Leek: Nutrition, Calories & Protein Compared


Cauliflower vs Leek
Nutrition Facts
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Cauliflower vs Leek 100g Compare
per 100g | Cauliflower | Leek |
---|---|---|
Calories | 25 | 61 |
Carbohydrates | 4.97 g | 14.15 g |
Fat | 0.28 g | 0.3 g |
Dietary fiber | 2 g | 1.8 g |
Protein | 1.92 g | 1.5 g |
Calcium | 22 mg | 59 mg |
Iron | 0.42 mg | 2.1 mg |
Magnessium | 15 mg | 28 mg |
Potassium | 299 mg | 180 mg |
Sodium | 30 mg | 20 mg |
Zink | 0.27 mg | 1.2 mg |
Vitaminium B1 (Thiamine) | 0.05 mg | 0.06 mg |
Vitaminium B2 (riboflavin) | 0.06 mg | 0.03 mg |
Vitaminium B3 (Niacin) | 0.507 mg | 0.4 mg |
Vitaminium B5 | 0.667 mg | 0.14 mg |
Vitaminium B6 | 0.184 mg | 0.233 mg |
Vitaminium B9 (Folic acid) | 57 mg | 64 mg |
Vitaminium C | 48.2 mg | 12 mg |
Vitaminium E | 0.08 mg | 0.92 mg |
Vitaminium K | 15.5 µg | 47 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
25kcalCalories source
- 66% CARBS.
- 26% PROTEIN
- 8% FAT
Leek 100g
61kcalCalories source
- 87% CARBS
- 9% PROTEIN
- 4% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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