Leek vs Garlic: Nutrition, Calories & Protein Compared



Leek - calories, kcal, weight, nutrition
Leek - calories, kcal, weight, nutrition

Leek vs Garlic
Nutrition Facts

Leek
Serving size:
  change
one leek (160g)cup (104g)half cup (52g)
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.
Garlic
Serving size:
  change
one garlic (50g)tablespoon (9g)teaspoon (3g)clove (3g)cup (136g)half cup (68g)
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 vs Garlic 100g Compare


per 100gLeekGarlic
Calories61 149
Carbohydrates14.15 g33.06 g
Fat0.3 g0.5 g
Dietary fiber1.8 g2.1 g
Protein1.5 g6.36 g
Calcium59 mg181 mg
Iron2.1 mg1.7 mg
Magnessium28 mg25 mg
Phosphorus35 mg153 mg
Potassium180 mg401 mg
Sodium20 mg153 mg
Zink1.2 mg1.16 mg
Vitaminium A1667 µg9 µg
Vitaminium B1 (Thiamine)0.06 mg0.2 mg
Vitaminium B2 (riboflavin)0.03 mg0.11 mg
Vitaminium B3 (Niacin)0.4 mg0.7 mg
Vitaminium B50.14 mg0.596 mg
Vitaminium B60.233 mg1.235 mg
Vitaminium B9 (Folic acid)64 mg3 mg
Vitaminium C12 mg31.2 mg
Vitaminium E0.92 mg0.08 mg
Vitaminium K47 µg1.7 µg
Beta karoten1000 mg5 mg
Leek vs Garlic: A Comprehensive Comparison

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

61kcal

Calories source

  • 87% CARBS.
  • 9% PROTEIN
  • 4% FAT

Garlic 100g

149kcal

Calories source

  • 82% CARBS
  • 16% PROTEIN
  • 3% 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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