Kale vs Leek: Calories & Nutrition Showdown



Kale - calories, kcal, weight, nutrition
Kale - calories, kcal, weight, nutrition

Kale vs Leek
Nutrition Facts

Kale
Serving size:
  change
handful (25g)cup, chopped (67g)
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.
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.

Kale vs Leek 100g Compare


per 100gKaleLeek
Calories49 61
Carbohydrates8.75 g14.15 g
Fat0.93 g0.3 g
Dietary fiber3.6 g1.8 g
Protein4.28 g1.5 g
Calcium150 mg59 mg
Iron1.47 mg2.1 mg
Magnessium47 mg28 mg
Phosphorus92 mg35 mg
Potassium491 mg180 mg
Sodium38 mg20 mg
Zink0.56 mg1.2 mg
Vitaminium A9990 µg1667 µg
Vitaminium B1 (Thiamine)0.11 mg0.06 mg
Vitaminium B2 (riboflavin)0.13 mg0.03 mg
Vitaminium B3 (Niacin)1 mg0.4 mg
Vitaminium B50.091 mg0.14 mg
Vitaminium B60.271 mg0.233 mg
Vitaminium B9 (Folic acid)141 mg64 mg
Vitaminium C120 mg12 mg
Vitaminium K704.8 µg47 µg
Beta karoten5927 mg1000 mg

Discover the Nutritional Gems: Kale and Leek

When it comes to adding a nutritious punch to your meals, both kale and leek are popular choices among health enthusiasts. These two green vegetables are not only versatile in the kitchen but also come packed with a plethora of health benefits. Before diving into the kale vs leek debate, let's shed some light on what makes these vegetables stand out. Kale, often hailed as a superfood, is a leafy green vegetable that belongs to the cabbage family. It's known for its rich, earthy flavor and a slightly bitter punch. Kale is a powerhouse of nutrients, packed with vitamins, minerals, and antioxidants. It's particularly celebrated for its high vitamin K, vitamin A, and vitamin C content. Leek, on the other hand, is a member of the onion family and boasts a milder, sweeter taste. This vegetable is a staple in many kitchens due to its ability to add depth and flavor to a wide range of dishes. Leeks are rich in vitamins and minerals and are particularly noted for their flavonoid antioxidants.

Nutritional Face-Off: Kale vs Leek

When comparing kale and leek, it's essential to consider your dietary goals. Whether you're counting calories, monitoring your macronutrient intake, or seeking specific vitamins and minerals, both vegetables offer unique benefits. - Calories and Macronutrients: Kale contains slightly fewer calories than leek, with 49 calories per 100 grams compared to leek's 61 calories. For those watching their carbohydrate intake, kale has a lower carb content but is higher in fiber, which is beneficial for digestive health. Kale also edges out leek in protein content, making it a better option for those looking to increase their protein intake. - Vitamins and Minerals: Kale is a clear winner when it comes to vitamin and mineral content. It boasts a significantly higher amount of vitamins A, C, and K, making it an excellent choice for supporting immune health, vision, and bone health. Kale also contains more calcium and magnesium, essential for healthy bones and muscles. Leek, while not as nutrient-dense as kale, provides a good amount of iron and zinc, which are crucial for maintaining a healthy immune system and metabolism. - Antioxidants: Both kale and leek are rich in antioxidants, which help combat oxidative stress and reduce the risk of chronic diseases. Kale contains a higher level of beta-carotene, a precursor to vitamin A, known for its antioxidant properties. Leek offers a unique set of flavonoid antioxidants, contributing to its health benefits.

Which One Should You Choose?

The decision between kale and leek ultimately depends on your personal health goals and taste preferences. If you're looking for a nutrient-dense vegetable that can significantly contribute to your daily vitamin and mineral intake, kale is an excellent choice. Its high fiber and protein content also make it a great addition to weight management and muscle-building diets. Leek, with its sweet and mild flavor, is an excellent choice for adding depth to soups, stews, and other dishes without overpowering other ingredients. While it may not be as nutrient-dense as kale, it still offers a range of health benefits and is a valuable addition to a balanced diet. In conclusion, both kale and leek have their unique nutritional profiles and health benefits. Including a variety of vegetables in your diet is key to obtaining a wide range of nutrients. Why not enjoy the best of both worlds by incorporating both kale and leek into your meals? Whether you're whipping up a nutrient-packed kale salad or using leek to add flavor to your favorite dishes, your body will thank you for the extra boost of vitamins and minerals.

Kale 100g

49kcal

Calories source

  • 58% CARBS.
  • 28% PROTEIN
  • 14% 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.

Add comment