Kale vs Leek: The Healthier Choice

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

Kale - calories, kcal, weight, nutrition
Kale - calories, kcal, weight, nutrition

Leek vs Kale: Nutrition Comparison

per 100gKaleLeek
Calories49 61
Carbohydrates8.75 g14.15 g
Fat0.93 g0.3 g
Dietary fiber3.6 g1.8 g
Protein4.28 g1.5 g
Calcium150 mg59 mg
Iron1.47 mg2.1 mg
Magnessium47 mg28 mg
Phosphorus92 mg35 mg
Potassium491 mg180 mg
Sodium38 mg20 mg
Zink0.56 mg1.2 mg
Vitaminium B1 (Thiamine)0.11 mg0.06 mg
Vitaminium B2 (riboflavin)0.13 mg0.03 mg
Vitaminium B3 (Niacin)1 mg0.4 mg
Vitaminium B50.091 mg0.14 mg
Vitaminium B60.271 mg0.233 mg
Vitaminium B9 (Folic acid)141 mg64 mg
Vitaminium C120 mg12 mg
Vitaminium K704.8 mg47 mg
Beta karoten5927 mg1000 mg

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

  • Calories:
    leek - 24% more than kale
  • Carbohydrates:
    leek - 62% more than kale
  • Fat:
    kale - 210% more than leek
  • Dietary fiber:
    kale - 100% more than leek
  • Protein:
    kale - 185% more than leek

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%.


  • Calories49
  • Carbohydrates8.75 g
  • Fat0.93 g
  • Dietary fiber3.6 g
  • Protein4.28 g
Kale calories per:
| ounce | handfull | cup | chopped

Calories source

  • 58% CARBS.
  • 28% PROTEIN
  • 14% FAT


  • Calories61
  • Carbohydrates14.15 g
  • Fat0.3 g
  • Dietary fiber1.8 g
  • Protein1.5 g
Leek calories per:
| 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

Minerals: kale vs leek

  • Calcium:
    kale - 154% more than leek
  • Iron:
    leek - 43% more than kale
  • Magnessium:
    kale - 68% more than leek
  • Phosphorus:
    kale - 163% more than leek
  • Potassium:
    kale - 173% more than leek
  • Sodium:
    kale - 90% more than leek
  • Zink:
    leek - 114% more than kale
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com 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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