Leek vs Okra: Nutrition, Calories & Protein Compared



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

Leek vs Okra
Nutrition Facts

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.
Okra
Serving size:
  change
one okra (20g)handful (80g)cup (100g)half cup (50g)
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%

Glycemic Index: 10

* 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 Okra 100g Compare


per 100gLeekOkra
Calories61 33
Carbohydrates14.15 g7.5 g
Fat0.3 g0.1 g
Dietary fiber1.8 g3.8 g
Protein1.5 g2 g
Calcium59 mg81 mg
Iron2.1 mg0.8 mg
Magnessium28 mg57 mg
Phosphorus35 mg63 mg
Potassium180 mg303 mg
Sodium20 mg8 mg
Zink1.2 mg0.6 mg
Vitaminium A1667 µg375 µg
Vitaminium B1 (Thiamine)0.06 mg0.2 mg
Vitaminium B2 (riboflavin)0.03 mg0.06 mg
Vitaminium B3 (Niacin)0.4 mg1 mg
Vitaminium B50.14 mg0.245 mg
Vitaminium B60.233 mg0.215 mg
Vitaminium B9 (Folic acid)64 mg88 mg
Vitaminium C12 mg21.1 mg
Vitaminium E0.92 mg0.36 mg
Vitaminium K47 µg53 µg
Beta karoten1000 mg225 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

61kcal

Calories source

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

Okra 100g

33kcal

Calories source

  • 77% CARBS
  • 21% PROTEIN
  • 2% 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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