Comparing Nutrients in 7 ounces Cauliflower VS Leeks

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Leeks	9%	4%	87%

Macro Nutrients

	Cauliflower	Leeks	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	4.17% 121kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	12.3% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.78% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.6% 9.86g	21.6% 28g	130g per day for Men 19-50 years
Sugars	5.23% 3.8g	10.7% 7.74g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	2.66% 1.92g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 1.87g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Leeks	Recommended Dietary Allowance
Vitamin A	0% 0μg	18.3% 165μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.5% 1.32mg	5.56% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	35.6% 0.46mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	28.3% 113μg	31.8% 127μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	106% 96mg	26.5% 24mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.06% 0.16mg	12% 1.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.6% 30.8μg	77.7% 93μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Leeks	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	11.7% 117mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	26.5% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	0.05% 2μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	10.4% 0.83mg	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	41.5% 0.95mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	12.5% 87.3mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	17.5% 593mg	10.5% 357mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	4.94% 183g	4.45% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Leeks per 7 oz

Compare the macro and micronutrient content in 7 oz of Cauliflower versus 7 oz of Leeks to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cauliflower vs Leeks:

• 7 ounces of Cauliflower have 2 times more Vitamin B2, 1.3 times more Vitamin B3, 4.8 times more Vitamin B5 and 4 times more Vitamin C than Leeks.
• While 7 oz of Raw Leeks contain more Vitamin A, 1.3 times more Vitamin B6, 11.5 times more Vitamin E and 3 times more Vitamin K than Raw Cauliflower.
• Both Cauliflower and Leeks provide similar amounts of Vitamin B1 and Vitamin B9 per seven ounces.
• 7 ounces of Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Cauliflower as well as Raw Leeks have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cauliflower vs Leeks:

• 7 ounces of Cauliflower have 1.3 times more Phosphorus, 1.7 times more Potassium, 1.5 times more Sodium and 2.3 times more Zinc than Leeks.
• While 7 oz of Raw Leeks contain 2.7 times more Calcium, 3.1 times more Copper, 5 times more Iron, 1.9 times more Magnesium and 3.1 times more Manganese than Raw Cauliflower.
• Both Cauliflower and Leeks contain similar levels of Water per seven ounces.
• 7 ounces of Leeks lack sufficient amounts of Zinc
• Both Raw Cauliflower as well as Raw Leeks lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cauliflower have 1.3 times more Protein than Leeks.
• While 7 oz of Raw Leeks contain 2.4 times more Energy, 6.6 times more Omega 3, 2.8 times more Carbohydrate and 2 times more Sugars than Raw Cauliflower.
• Both Cauliflower and Leeks offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Cauliflower provide inadequate amounts of Energy and Omega 3
• Both Raw Cauliflower as well as Raw Leeks provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Cauliflower VS Leeks

What are the health benefits of Cauliflower compared to Leeks?

Cauliflower is a great source of vitamin C, vitamin K, and fiber, which can help support immune function, bone health, and digestion. Leeks are rich in vitamin K, vitamin A, and antioxidants, which can help promote eye health, support the immune system, and reduce inflammation. Both cauliflower and leeks are low in calories and high in nutrients, making them excellent choices for a healthy diet.

Can I lose weight easier by eating more Cauliflower or Leeks?

Both cauliflower and leeks are low in calories and high in fiber, making them great choices for weight loss. However, cauliflower is lower in calories and carbohydrates compared to leeks, so it may be slightly more beneficial for weight loss. Incorporating both into your diet can help you feel full and satisfied while supporting your weight loss goals.

Should I eat more Cauliflower or more Leeks to gain more muscles while training consistently?

Both cauliflower and leeks are nutritious vegetables that can support muscle gain when included in a balanced diet. However, cauliflower is higher in protein and lower in calories compared to leeks, making it a good choice for muscle building. Additionally, cauliflower is a good source of vitamin C, which is important for muscle repair and growth. Therefore, incorporating more cauliflower into your diet may be beneficial for gaining muscle while training consistently.

What is the environmental impact of producing Cauliflower compared to Leeks?

Cauliflower has a higher environmental impact compared to leeks due to its higher water and land requirements for cultivation. Additionally, cauliflower production can result in more greenhouse gas emissions compared to leeks. Choosing locally grown and organic options for both vegetables can help reduce their environmental impact.