Asparagus vs Leek: All Nutritional Differences

Where is more calories, protein, carbs - what is more healthy?

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

Less Calories in Asparagus

At first glance, you can see that in asparagus is much less calories than in leek.

Asparagus has 20 kcal per 100g and leek 61 kcal per 100g so it is pretty easy to calculate that the difference is about 205%.

In asparagus and in leek most calories came from carbs.

See tables below to compare asparagus with leek in details.

Asparagus And Leek Nutrition Difference

Leek vs Asparagus: Vitamins and Minerals Comparison

per 100gAsparagusLeek
Calories20 61
Carbohydrates3.38 g14.15 g
Fat0.12 g0.3 g
Dietary fiber2.1 g1.8 g
Protein2.2 g1.5 g
Calcium24 mg59 mg
Iron1.14 mg2.1 mg
Magnessium14 mg28 mg
Phosphorus52 mg35 mg
Potassium202 mg180 mg
Sodium2 mg20 mg
Zink0.54 mg1.2 mg
Vitaminium B1 (Thiamine)0.143 mg0.06 mg
Vitaminium B2 (riboflavin)0.141 mg0.03 mg
Vitaminium B3 (Niacin)0.978 mg0.4 mg
Vitaminium B50.274 mg0.14 mg
Vitaminium B60.091 mg0.233 mg
Vitaminium B9 (Folic acid)52 mg64 mg
Vitaminium C5.6 mg12 mg
Vitaminium E1.13 mg0.92 mg
Vitaminium K41.6 mg47 mg
Beta karoten9 mg1000 mg

More protein in asparagus

It is aslo easy to see see that in asparagus is more protein than in leek.

There is 1.5g per 100g of leek and 2.2g per 100g of asparagus so using simple math we can see that difference is about 47%.

Less carbohydrates in asparagus

In asparagus is less carbohydrates than in leek.

There is 14.15g/100g of carbohydrates in leek and 3.38g/100g in asparagus so let me do the math for you again - difference is about 319%.

Less fat in asparagus

In asparagus is less fats than in leek.

The tables above show us that there is 0.3g/100g of fats in leek and 0.12g/100g in asparagus. In this case difference is about 150%.


  • Calories20
  • Carbohydrates3.38 g
  • Fat0.12 g
  • Dietary fiber2.1 g
  • Protein2.2 g
Asparagus calories per:
100g | ounce | single piece | handfull | bunch | cup | half cup

Calories source

  • 58% CARBS.
  • 38% PROTEIN
  • 5% FAT


  • Calories61
  • Carbohydrates14.15 g
  • Fat0.3 g
  • Dietary fiber1.8 g
  • Protein1.5 g
Leek calories per:
100g | ounce | single piece | cup | half cup

Calories source

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

Vitamins: leek vs asparagus

Minerals: asparagus vs leek

Marcin Piotrowicz
Author of this page
Marcin Piotrowicz 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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