Kale vs Leek: All Nutritional Differences
Where is more calories, protein, carbs - what is more healthy?
Less Calories in Kale
At first glance, you can see that in kale is less calories than in leek.
Kale has 49 kcal per 100g and leek 61 kcal per 100g so it is pretty easy to calculate that the difference is about 24%.
In kale and in leek most calories came from carbs.
See tables below to compare kale with leek in details.
Kale And Leek Nutrition Difference
Leek vs Kale: Vitamins and Minerals Comparison
| per 100g | Kale | Leek |
|---|---|---|
| Calories | 49 | 61 |
| Carbohydrates | 8.75 g | 14.15 g |
| Fat | 0.93 g | 0.3 g |
| Dietary fiber | 3.6 g | 1.8 g |
| Protein | 4.28 g | 1.5 g |
| Calcium | 150 mg | 59 mg |
| Iron | 1.47 mg | 2.1 mg |
| Magnessium | 47 mg | 28 mg |
| Phosphorus | 92 mg | 35 mg |
| Potassium | 491 mg | 180 mg |
| Sodium | 38 mg | 20 mg |
| Zink | 0.56 mg | 1.2 mg |
| Vitaminium B1 (Thiamine) | 0.11 mg | 0.06 mg |
| Vitaminium B2 (riboflavin) | 0.13 mg | 0.03 mg |
| Vitaminium B3 (Niacin) | 1 mg | 0.4 mg |
| Vitaminium B5 | 0.091 mg | 0.14 mg |
| Vitaminium B6 | 0.271 mg | 0.233 mg |
| Vitaminium B9 (Folic acid) | 141 mg | 64 mg |
| Vitaminium C | 120 mg | 12 mg |
| Vitaminium K | 704.8 mg | 47 mg |
| Beta karoten | 5927 mg | 1000 mg |
More protein in kale
It is aslo easy to see see that in kale is more protein than in leek.
There is 1.5g per 100g of leek and 4.28g per 100g of kale so using simple math we can see that difference is about 185%.
Less carbohydrates in kale
In kale is less carbohydrates than in leek.
There is 14.15g/100g of carbohydrates in leek and 8.75g/100g in kale so let me do the math for you again - difference is about 62%.
More fat in kale
In kale is more fats than in leek.
The tables above show us that there is 0.3g/100g of fats in leek and 0.93g/100g in kale. In this case difference is about 210%.
Kale
49kcal- Calories49
- Carbohydrates8.75 g
- Fat0.93 g
- Dietary fiber3.6 g
- Protein4.28 g
100g | ounce | handfull | cup | chopped
Calories source
- 58% CARBS.
- 28% PROTEIN
- 14% FAT
Leek
61kcal- Calories61
- Carbohydrates14.15 g
- Fat0.3 g
- Dietary fiber1.8 g
- Protein1.5 g
100g | ounce | single piece | cup | half cup
Calories source
- 87% CARBS
- 9% PROTEIN
- 4% FAT
Vitamins: leek vs kale
- Vitaminium B1 (Thiamine):
kale - 83% more than leek - Vitaminium B2 (riboflavin):
kale - 333% more than leek - Vitaminium B3 (Niacin):
kale - 150% more than leek - Vitaminium B5:
leek - 54% more than kale - Vitaminium B6:
kale - 16% more than leek - Vitaminium B9 (Folic acid):
kale - 120% more than leek - Vitaminium C:
kale - 900% more than leek - Vitaminium K:
kale - 1400% more than leek - Beta karoten:
kale - 493% more than leek
Compares of kale
- Kale vs Artichoke
- Kale vs Arugula
- Kale vs Asparagus
- Kale vs Beetroot
- Kale vs Bitter Melon
- Kale vs Bok Choy
- see all compares of kale
Compares of leek
Read also:
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- Calories of Kohlrabi
- Calories in Leek
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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