CheckYourFood Battles: Cucumber Vs. Leek

Who will win this battle?

CheckYourFood April 10, 2019

food battles biotin folate pantothenic acid thiamin vitamin b6 vitamin c vitamin k calcium iron manganese phosphorus potassium lutein and zeaxanthin

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

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

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

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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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