Apple vs. Leeks
Nutrition comparison of Apple and Leeks
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
apple
versus
leeks
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in apple and leeks:
- Apple is a great source of dietary fiber.
- Leek has 62% less sugar than apple.
- Leek has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
- Leek has signficantly more Vitamin A than apple.
- Leek is a great source of calcium and iron.
USDA sources for nutritional information: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Leeks (Leeks, (bulb and lower leaf-portion), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Leeks and apple contain similar amounts of calories - leek has 61 calories per 100 grams and apple has 52 calories.
For macronutrient ratios, apple is lighter in protein, heavier in carbs and similar to leeks for fat. Apple has a macronutrient ratio of 2:96:3 and for leeks, 9:86:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Apple | Leeks | |
|---|---|---|
| Protein | 2% | 9% |
| Carbohydrates | 96% | 86% |
| Fat | 3% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Leeks and apple contain similar amounts of carbs - leek has 14.2g of total carbs per 100 grams and apple has 13.8g of carbohydrates.
dietary fiber
Apple is a great source of dietary fiber and it has 33% more dietary fiber than leek - leek has 1.8g of dietary fiber per 100 grams and apple has 2.4g of dietary fiber.
sugar
Leek has 62% less sugar than apple - leek has 3.9g of sugar per 100 grams and apple has 10.4g of sugar.
Protein
protein
Leeks and apple contain similar amounts of protein - leek has 1.5g of protein per 100 grams and apple has 0.26g of protein.
Fat
saturated fat
Both leeks and apple are low in saturated fat - leek has 0.04g of saturated fat per 100 grams and apple has 0.03g of saturated fat.
Vitamins
Vitamin C
Leek has 161% more Vitamin C than apple - leek has 12mg of Vitamin C per 100 grams and apple has 4.6mg of Vitamin C.
Vitamin A
Leek has signficantly more Vitamin A than apple - leek has 83ug of Vitamin A per 100 grams and apple has 3ug of Vitamin A.
Vitamin E
Leeks and apple contain similar amounts of Vitamin E - leek has 0.92mg of Vitamin E per 100 grams and apple has 0.18mg of Vitamin E.
Vitamin K
Leek has 20 times more Vitamin K than apple - leek has 47ug of Vitamin K per 100 grams and apple has 2.2ug of Vitamin K.
The B Vitamins
Leek has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate. Both apple and leeks contain significant amounts of riboflavin.
| Apple | Leeks | |
|---|---|---|
| Thiamin | 0.017 MG | 0.06 MG |
| Riboflavin | 0.026 MG | 0.03 MG |
| Niacin | 0.091 MG | 0.4 MG |
| Pantothenic acid | 0.061 MG | 0.14 MG |
| Vitamin B6 | 0.041 MG | 0.233 MG |
| Folate | 3 UG | 64 UG |
Minerals
calcium
Leek is a great source of calcium and it has 883% more calcium than apple - leek has 59mg of calcium per 100 grams and apple has 6mg of calcium.
iron
Leek is a great source of iron and it has 16 times more iron than apple - leek has 2.1mg of iron per 100 grams and apple has 0.12mg of iron.
potassium
Leek has 68% more potassium than apple - leek has 180mg of potassium per 100 grams and apple has 107mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, leek has more kaempferol and myricetin than apple per 100 grams, however, apple contains more quercetin than leek per 100 grams.
| Apple | Leeks | |
|---|---|---|
| luteolin | 0.12 mg | ~ |
| kaempferol | 0.14 mg | 2.67 mg |
| Quercetin | 4.01 mg | 0.09 mg |
| myricetin | ~ | 0.22 mg |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, leek has more alpha linoleic acid (ALA) than apple per 100 grams.
| Apple | Leeks | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 0.099 G |
| Total | 0.009 G | 0.099 G |
omega 6s
Comparing omega-6 fatty acids, both apple and leeks contain significant amounts of linoleic acid.
| Apple | Leeks | |
|---|---|---|
| linoleic acid | 0.043 G | 0.067 G |
| Total | 0.043 G | 0.067 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Apple g
()
|
Daily Values (%) |
Leeks g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does leeks or apple contain more calories in 100 grams?Leeks and apple contain similar amounts of calories - leek has 61 calories in 100g and apple has 52 calories.
Does leeks or apple have more carbohydrates?
By weight, leeks and apple contain similar amounts of carbs - leek has 14.2g of carbs for 100g and apple has 13.8g of carbohydrates.