Leek vs Garlic: Nutrition, Calories & Protein Compared


Leek vs Garlic
Nutrition Facts
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Leek vs Garlic 100g Compare
per 100g | Leek | Garlic |
---|---|---|
Calories | 61 | 149 |
Carbohydrates | 14.15 g | 33.06 g |
Fat | 0.3 g | 0.5 g |
Dietary fiber | 1.8 g | 2.1 g |
Protein | 1.5 g | 6.36 g |
Calcium | 59 mg | 181 mg |
Iron | 2.1 mg | 1.7 mg |
Magnessium | 28 mg | 25 mg |
Phosphorus | 35 mg | 153 mg |
Potassium | 180 mg | 401 mg |
Sodium | 20 mg | 153 mg |
Zink | 1.2 mg | 1.16 mg |
Vitaminium A | 1667 µg | 9 µg |
Vitaminium B1 (Thiamine) | 0.06 mg | 0.2 mg |
Vitaminium B2 (riboflavin) | 0.03 mg | 0.11 mg |
Vitaminium B3 (Niacin) | 0.4 mg | 0.7 mg |
Vitaminium B5 | 0.14 mg | 0.596 mg |
Vitaminium B6 | 0.233 mg | 1.235 mg |
Vitaminium B9 (Folic acid) | 64 mg | 3 mg |
Vitaminium C | 12 mg | 31.2 mg |
Vitaminium E | 0.92 mg | 0.08 mg |
Vitaminium K | 47 µg | 1.7 µg |
Beta karoten | 1000 mg | 5 mg |
Discovering the Wonders of Leek and Garlic
Leek and garlic are not just culinary staples that add flavor to dishes; they are also packed with nutrients that offer numerous health benefits. While both belong to the Allium family, similar to onions and chives, they have their unique characteristics and nutritional profiles. Leek, with its mild onion-like taste, is often used to enrich soups, stews, and sautés. Garlic, on the other hand, is celebrated for its strong aroma and flavor, making it a key ingredient in a variety of cuisines around the world.
Comparing Leek and Garlic: Nutritional Insights
When it comes to nutritional content, leek and garlic both have their merits. To give you a clearer picture, let's delve into their nutritional values per 100 grams:
- Calories: Leek has 61 calories, making it less calorie-dense than garlic, which has 149 calories.
- Carbohydrates: Leek contains 14.15g of carbs, while garlic has 33.06g.
- Fiber: Both vegetables are good sources of fiber, with leek providing 1.8g and garlic slightly more at 2.1g.
- Protein: Garlic is richer in protein, with 6.36g compared to leek's 1.5g.
- Vitamins and Minerals: Garlic and leek are both rich in vitamins and minerals, including Vitamin C, calcium, and iron. Garlic, however, tends to have higher amounts of most nutrients.
It's clear from the comparison that garlic is more nutrient-dense, offering more proteins, vitamins, and minerals. However, leek's lower calorie content makes it an excellent option for those managing their energy intake.
Health Benefits: More Than Just Flavor
Beyond their culinary uses, both leek and garlic offer impressive health benefits. Garlic is renowned for its cardiovascular benefits, largely due to its allicin content, which is known to lower blood pressure and cholesterol levels. It also has strong antibacterial and antiviral properties, making it a natural remedy for colds and infections.
Leek, with its antioxidant properties, is great for enhancing digestive health and reducing inflammation. Its vitamin A content supports vision health, while its fiber content promotes a healthy gut.
Which One Should You Choose?
Choosing between leek and garlic depends on your nutritional needs and taste preferences. If you're looking for a low-calorie option to add to your meals, leek is a great choice. However, if you're aiming to boost your intake of proteins and essential minerals, garlic might be the better option.
In the end, both leek and garlic are nutritious and can contribute to a healthy, balanced diet. Why not incorporate both into your cooking to enjoy the range of flavors and health benefits they offer?
Leek 100g
61kcalCalories source
- 87% CARBS.
- 9% PROTEIN
- 4% FAT
Garlic 100g
149kcalCalories source
- 82% CARBS
- 16% PROTEIN
- 3% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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