CheckYourFood Battles: Cucumber Vs. Leek

Who will win this battle?

CheckYourFood Battles: Cucumber Vs. Leek blog image


Cucumber Vs. Leek 

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.
*RDA = Recommended Daily Amount

Round One: Vitamins

Biotin (B7)
  • Cucumber: 0.96µg / 3.2% of your RDA
  • Leek: 2.4µg / 8% of your RDA
Biotin (B7) helps our body turn the fats, protein and sugars from our food into energy, growth and health

Folate (B9)
  • 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

  • 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

  • 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

  • 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

  • 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

  • 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 
Verdict: Leek takes Round Three with a massive 90% of Lutein and zeaxanthin

The Winner: Leek!

In this battle Leek absolutely smashes Cucumber by 11 nutrients to 2. 

The nutrients in leeks will help reduce tiredness and fatigue, and look after your blood, bones and immune system. Find out more about leeks here.

If you found the nutrient content of these foods interesting, why don't you find out what nutrients you eat each day?   Click here to start using our Food Diary today for free  



Guest Blog

This is a guest post provided by Hannah Garcia. This post may contain affiliate links, but rest assured we only print blogs that fit our strict guidelines and with links to companies that we approve of.

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