Artichoke vs. Leeks
Nutrition comparison of Artichoke and Leeks
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
artichoke
versus
leeks
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in artichoke and leeks:
- Both artichoke and leeks are high in calcium.
- Artichoke has more niacin and pantothenic acid.
- Artichoke is an excellent source of dietary fiber and potassium.
- Leek has signficantly more Vitamin A than artichoke.
- Leek is a great source of iron.
USDA sources for nutritional information: Artichoke (Artichokes, (globe or french), raw) and Leeks (Leeks, (bulb and lower leaf-portion), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Artichoke and leeks contain similar amounts of calories - artichoke has 47 calories per 100 grams and leek has 61 calories.
For macronutrient ratios, artichoke is heavier in protein, lighter in carbs and similar to leeks for fat. Artichoke has a macronutrient ratio of 23:74:3 and for leeks, 9:86:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Artichoke | Leeks | |
|---|---|---|
| Protein | 23% | 9% |
| Carbohydrates | 74% | 86% |
| Fat | 3% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Artichoke and leeks contain similar amounts of carbs - artichoke has 10.5g of total carbs per 100 grams and leek has 14.2g of carbohydrates.
dietary fiber
Artichoke is an excellent source of dietary fiber and it has 200% more dietary fiber than leek - artichoke has 5.4g of dietary fiber per 100 grams and leek has 1.8g of dietary fiber.
sugar
Artichoke and leeks contain similar amounts of sugar - artichoke has 0.99g of sugar per 100 grams and leek has 3.9g of sugar.
Protein
protein
Artichoke has 118% more protein than leek - artichoke has 3.3g of protein per 100 grams and leek has 1.5g of protein.
Fat
saturated fat
Both artichoke and leeks are low in saturated fat - artichoke has 0.04g of saturated fat per 100 grams and leek has 0.04g of saturated fat.
Vitamins
Vitamin C
Artichoke and leeks contain similar amounts of Vitamin C - artichoke has 11.7mg of Vitamin C per 100 grams and leek has 12mg of Vitamin C.
Vitamin A
Leek has signficantly more Vitamin A than artichoke - artichoke has 1ug of Vitamin A per 100 grams and leek has 83ug of Vitamin A.
Vitamin E
Artichoke and leeks contain similar amounts of Vitamin E - artichoke has 0.19mg of Vitamin E per 100 grams and leek has 0.92mg of Vitamin E.
Vitamin K
Leek has 218% more Vitamin K than artichoke - artichoke has 14.8ug of Vitamin K per 100 grams and leek has 47ug of Vitamin K.
The B Vitamins
Artichoke has more niacin and pantothenic acid. Both artichoke and leeks contain significant amounts of thiamin, riboflavin, Vitamin B6 and folate.
| Artichoke | Leeks | |
|---|---|---|
| Thiamin | 0.072 MG | 0.06 MG |
| Riboflavin | 0.066 MG | 0.03 MG |
| Niacin | 1.046 MG | 0.4 MG |
| Pantothenic acid | 0.338 MG | 0.14 MG |
| Vitamin B6 | 0.116 MG | 0.233 MG |
| Folate | 68 UG | 64 UG |
Minerals
calcium
Both artichoke and leeks are high in calcium. Leek has 34% more calcium than artichoke - artichoke has 44mg of calcium per 100 grams and leek has 59mg of calcium.
iron
Leek is a great source of iron and it has 64% more iron than artichoke - artichoke has 1.3mg of iron per 100 grams and leek has 2.1mg of iron.
potassium
Artichoke is an excellent source of potassium and it has 106% more potassium than leek - artichoke has 370mg of potassium per 100 grams and leek has 180mg 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, artichoke has more apigenin and luteolin than leek per 100 grams, however, leek contains more kaempferol and myricetin than artichoke per 100 grams.
| Artichoke | Leeks | |
|---|---|---|
| apigenin | 7.48 mg | ~ |
| luteolin | 2.3 mg | ~ |
| kaempferol | ~ | 2.67 mg |
| myricetin | ~ | 0.22 mg |
| Quercetin | ~ | 0.09 mg |
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Artichoke | Leeks | |
|---|---|---|
| beta-carotene | 8 UG | 1000 UG |
| lutein + zeaxanthin | 464 UG | 1900 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, leek has more alpha linoleic acid (ALA) than artichoke per 100 grams.
| Artichoke | Leeks | |
|---|---|---|
| alpha linoleic acid | 0.017 G | 0.099 G |
| Total | 0.017 G | 0.099 G |
omega 6s
Comparing omega-6 fatty acids, both artichoke and leeks contain significant amounts of linoleic acid.
| Artichoke | Leeks | |
|---|---|---|
| linoleic acid | 0.046 G | 0.067 G |
| Total | 0.046 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.
Artichoke 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 % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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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 % |
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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 artichoke or leeks contain more calories in 100 grams?Artichoke and leeks contain similar amounts of calories - artichoke has 47 calories in 100g and leek has 61 calories.
Does artichoke or leeks have more carbohydrates?
By weight, artichoke and leeks contain similar amounts of carbs - artichoke has 10.5g of carbs for 100g and leek has 14.2g of carbohydrates.
Does artichoke or leeks contain more calcium?
Both artichoke and leeks are high in calcium. Leek has 30% more calcium than artichoke - artichoke has 44mg of calcium in 100 grams and leek has 59mg of calcium.
Does artichoke or leeks contain more potassium?
Artichoke is a rich source of potassium and it has 110% more potassium than leek - artichoke has 370mg of potassium in 100 grams and leek has 180mg of potassium.