One is a classic English sandwich filler, the other a staple soup ingredient, but which one is more nutritious?
As always we’re comparing realistic portions sizes against the RDA* of an average adult to give you an honest verdict. So that’s 120 grams of raw cucumber vs 100 grams of cooked leek.
Cucumber: 16.8µg / 4.2% of your RDA Leek: 47.6µg / 11.9% of your RDA
Folate (B9) contributes to the maintenance of your mental and emotional state, your cell creation, and promotes normal pregnancy
Pantothenic Acid (B5) Cucumber: 0.38mg / 7.68% of your RDA Leek: 0.1mg / 1.92% of your RDA
Pantothenic Acid (B5) contributes to your mental performance, energy creation and reduces tiredness and fatigue
Thiamin (B1) Cucumber: 0.04mg / 3% of your RDA Leek: 0.26mg / 21.75% of your RDA
Thiamin (B1) contributes to your heart function, energy creation and the maintenance your mental and emotional state
Vitamin B6 Cucumber: 0.01mg / 0.92% of your RDA Leek: 0.43mg / 33.23% of your RDA
Vitamin B6 is good for your immune system, brain and blood health, reduces tiredness and fatigue and supports healthy hair
Vitamin C Cucumber: 2.4mg / 2.67% of your RDA Leek: 14.45mg / 16.06% of your RDA
Vitamin C protects your cells, supports your immune system, contributes to your skin, blood vessels, bones and organs and reduces tiredness and fatigue
Vitamin K Cucumber: 25.08µg / 20.9% of your RDA Leek: 9.6µg / 8% of your RDA
Vitamin K is essential for blood clotting and plays a key role in your bone health, there are two types of vitamin K, K1 and K2
Verdict: Leek takes Round One 5 vitamins to 2 Round Two: Minerals Calcium Cucumber: 25.2mg / 2.52% of your RDA Leek: 52mg / 5.2% of your RDA
Calcium is needed for your muscles and bones and is essential for good communication between your cells as they divide and specialise
Iron Cucumber: 0.36mg / 4.5% of your RDA Leek: 1.1mg / 13.75% of your RDA
Iron contributes to your immune system, the formation of your red blood cells and reduces tiredness and fatigue
Manganese Cucumber: 0.12mg / 5.22% of your RDA Leek: 0.2mg / 8.7% of your RDA
Manganese contributes to protecting your cells from damage and is important for healthy bone, sinew and energy creation
Phosphorus Cucumber: 27.6mg / 3.94% of your RDA Leek: 44mg / 6.29% of your RDA
Phosphorus is required by every cell in your body to work normally, contributes to your energy creation, bones and teeth
Potassium Cucumber: 187.2mg / 3.98% of your RDA Leek: 260mg / 5.53% of your RDA
Potassium contributes to keeping your blood pressure normal and healthy muscle function
Verdict: And Leek takes Round Two 5 vitamins to 0! Round Three: Phytochemicals Lutein and zeaxanthin Cucumber: 27.6µg / 1.38% of your RDA Leek: 1805µg / 90.25% of your RDA Leek takes Round Three with a massive 90% of Lutein and zeaxanthin Verdict: The Winner: Leek!
In this battle Leek absolutely smashes Cucumber by 11 nutrients to 2.
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