Leek vs Okra: Nutrition, Calories & Protein Compared


Leek vs Okra
Nutrition Facts
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Leek vs Okra 100g Compare
per 100g | Leek | Okra |
---|---|---|
Calories | 61 | 33 |
Carbohydrates | 14.15 g | 7.5 g |
Fat | 0.3 g | 0.1 g |
Dietary fiber | 1.8 g | 3.8 g |
Protein | 1.5 g | 2 g |
Calcium | 59 mg | 81 mg |
Iron | 2.1 mg | 0.8 mg |
Magnessium | 28 mg | 57 mg |
Phosphorus | 35 mg | 63 mg |
Potassium | 180 mg | 303 mg |
Sodium | 20 mg | 8 mg |
Zink | 1.2 mg | 0.6 mg |
Vitaminium A | 1667 µg | 375 µg |
Vitaminium B1 (Thiamine) | 0.06 mg | 0.2 mg |
Vitaminium B2 (riboflavin) | 0.03 mg | 0.06 mg |
Vitaminium B3 (Niacin) | 0.4 mg | 1 mg |
Vitaminium B5 | 0.14 mg | 0.245 mg |
Vitaminium B6 | 0.233 mg | 0.215 mg |
Vitaminium B9 (Folic acid) | 64 mg | 88 mg |
Vitaminium C | 12 mg | 21.1 mg |
Vitaminium E | 0.92 mg | 0.36 mg |
Vitaminium K | 47 µg | 53 µg |
Beta karoten | 1000 mg | 225 mg |
When it comes to choosing vegetables for your diet, the variety can be overwhelming. Two such vegetables that often stir curiosity for their unique flavors and health benefits are leek and okra. Both have a rich history and a plethora of nutritional benefits, making them favorites among health enthusiasts and culinary experts alike. But how do they compare in terms of nutrition, and which one should you add to your shopping list? Let's dive into the world of leek and okra to discover their unique characteristics and nutritional profiles.
A Closer Look at Leek and Okra
Leek, with its long, white stem and green leaves, is often used in soups and stews for its mild, onion-like flavor. It's a staple in many kitchens around the world, especially in European cuisines. On the other hand, okra, with its distinctive green pods and slightly fibrous texture, is a common ingredient in Southern American, African, and Indian dishes. Both vegetables are not only versatile in the kitchen but also packed with nutrients.
Nutritional Face-Off
When comparing leek and okra, it's clear that both vegetables have their own set of nutritional benefits. A look at their calorie content reveals that okra has almost half the calories of leek, making it a preferable option for those on a calorie-restricted diet. Okra also leads in fiber content, which is beneficial for digestive health, while leek has a higher carb content.
On the micronutrient front, okra boasts higher amounts of magnesium, phosphorus, potassium, and vitamins B6, B9 (folate), and C, making it an excellent choice for supporting bone health, immune function, and overall wellness. Leek, however, is not far behind, with a significant amount of vitamin A, iron, and vitamin K, nutrients essential for vision, blood formation, and bone health, respectively.
Both vegetables are low in fat and contain no cholesterol, aligning well with heart-healthy diets. The fiber and protein content in okra are slightly higher than in leek, offering a bit more in terms of satiety and muscle maintenance.
What to Choose?
The choice between leek and okra ultimately depends on your dietary needs and culinary preferences. If you're aiming to reduce calorie intake or increase fiber, okra might be the better choice. However, if you're looking to boost your intake of vitamin A or enjoy the subtle, sweet flavor of leeks in your dishes, then leeks are the way to go.
Both vegetables are versatile and can be cooked in various ways to suit different tastes. Whether you're sautéing, baking, or adding them to soups and stews, leek and okra can enhance your meals with their unique flavors and textures.
Conclusion
In the battle of nutrition between leek and okra, there's no clear winner. Both vegetables offer distinct health benefits and can be a valuable addition to a balanced diet. Consider incorporating both into your meals to enjoy a wider variety of nutrients and flavors. Remember, the key to a healthy diet is diversity, so don't hesitate to experiment with different vegetables and find what works best for you.
Leek 100g
61kcalCalories source
- 87% CARBS.
- 9% PROTEIN
- 4% FAT
Okra 100g
33kcalCalories source
- 77% CARBS
- 21% PROTEIN
- 2% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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