Leek vs Spinach: Nutrition Comparison
Where is more calories, protein, carbs - what is more healthy?
Spinach vs Leek: Nutrition Comparison
| per 100g | Leek | Spinach |
|---|---|---|
| Calories | 61 | 23 |
| Carbohydrates | 14.15 g | 3.63 g |
| Fat | 0.3 g | 0.39 g |
| Dietary fiber | 1.8 g | 2.2 g |
| Protein | 1.5 g | 2.86 g |
| Calcium | 59 mg | 99 mg |
| Iron | 2.1 mg | 2.71 mg |
| Magnessium | 28 mg | 79 mg |
| Potassium | 180 mg | 558 mg |
| Sodium | 20 mg | 79 mg |
| Zink | 1.2 mg | 0.53 mg |
| Vitaminium B1 (Thiamine) | 0.06 mg | 0.078 mg |
| Vitaminium B2 (riboflavin) | 0.03 mg | 0.189 mg |
| Vitaminium B3 (Niacin) | 0.4 mg | 0.724 mg |
| Vitaminium B5 | 0.14 mg | 0.065 mg |
| Vitaminium B6 | 0.233 mg | 0.195 mg |
| Vitaminium B9 (Folic acid) | 64 mg | 194 mg |
| Vitaminium C | 12 mg | 28.1 mg |
| Vitaminium E | 0.92 mg | 2.03 mg |
| Vitaminium K | 47 mg | 482.9 mg |
| Beta karoten | 1000 mg | 5626 mg |
More Calories in Leek
At first glance, you can see that in leek is much more calories than in spinach.
Leek has 61 kcal per 100g and spinach 23 kcal per 100g so it is pretty easy to calculate that the difference is about 165%.
In leek and in spinach most calories came from carbs.
See tables below to compare leek with spinach in details.
Leek And Spinach Nutrition Difference
- Calories:
leek - 165% more than spinach - Carbohydrates:
leek - 290% more than spinach - Fat:
spinach - 30% more than leek - Dietary fiber:
spinach - 22% more than leek - Protein:
spinach - 91% more than leek
Less protein in leek
It is aslo easy to see see that in leek is less protein than in spinach.
There is 2.86g per 100g of spinach and 1.5g per 100g of leek so using simple math we can see that difference is about 91%.
More carbohydrates in leek
In leek is more carbohydrates than in spinach.
There is 3.63g/100g of carbohydrates in spinach and 14.15g/100g in leek so let me do the math for you again - difference is about 290%.
Less fat in leek
In leek is less fats than in spinach.
The tables above show us that there is 0.39g/100g of fats in spinach and 0.3g/100g in leek. In this case difference is about 30%.
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
Spinach
23kcal- Calories23
- Carbohydrates3.63 g
- Fat0.39 g
- Dietary fiber2.2 g
- Protein2.86 g
100g | ounce | handfull | tablespoon | cup | half cup
Calories source
- 49% CARBS
- 39% PROTEIN
- 12% FAT
Vitamins: spinach vs leek
- Vitaminium B1 (Thiamine):
spinach - 30% more than leek - Vitaminium B2 (riboflavin):
spinach - 530% more than leek - Vitaminium B3 (Niacin):
spinach - 81% more than leek - Vitaminium B5:
leek - 115% more than spinach - Vitaminium B6:
leek - 19% more than spinach - Vitaminium B9 (Folic acid):
spinach - 203% more than leek - Vitaminium C:
spinach - 134% more than leek - Vitaminium E:
spinach - 121% more than leek - Vitaminium K:
spinach - 927% more than leek - Beta karoten:
spinach - 463% more than leek
Minerals: leek vs spinach
- Calcium:
spinach - 68% more than leek - Iron:
spinach - 29% more than leek - Magnessium:
spinach - 182% more than leek - Potassium:
spinach - 210% more than leek - Sodium:
spinach - 295% more than leek - Zink:
leek - 126% more than spinach
Compares of leek
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Compares of spinach
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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