Arugula vs. Leeks
Nutrition comparison of Arugula and Leeks
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
arugula
versus
leeks
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in arugula and leeks:
- Both leeks and arugula are high in calcium.
- Arugula has 59% less calories than leek.
- Arugula has 74% less carbohydrates than leek.
- Arugula has more riboflavin and pantothenic acid, however, leek contains more Vitamin B6.
- Arugula is a great source of Vitamin A, Vitamin C and Vitamin K.
- Arugula is an excellent source of potassium.
- Leek is a great source of iron.
USDA sources for nutritional information: Arugula (Arugula, raw) and Leeks (Leeks, (bulb and lower leaf-portion), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Arugula has 59% less calories than leek - leek has 61 calories per 100 grams and arugula has 25 calories.
For macronutrient ratios, arugula is much heavier in protein, much lighter in carbs and lighter in fat compared to leeks per calorie. Arugula has a macronutrient ratio of 50:50:0 and for leeks, 9:86:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Arugula | Leeks | |
|---|---|---|
| Protein | 50% | 9% |
| Carbohydrates | 50% | 86% |
| Fat | ~ | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Arugula has 74% less carbohydrates than leek - leek has 14.2g of total carbs per 100 grams and arugula has 3.7g of carbohydrates.
dietary fiber
Leeks and arugula contain similar amounts of dietary fiber - leek has 1.8g of dietary fiber per 100 grams and arugula has 1.6g of dietary fiber.
sugar
Leeks and arugula contain similar amounts of sugar - leek has 3.9g of sugar per 100 grams and arugula has 2.1g of sugar.
Protein
protein
Leeks and arugula contain similar amounts of protein - leek has 1.5g of protein per 100 grams and arugula has 2.6g of protein.
Fat
saturated fat
Both leeks and arugula are low in saturated fat - leek has 0.04g of saturated fat per 100 grams and arugula has 0.09g of saturated fat.
Vitamins
Vitamin C
Arugula is a great source of Vitamin C and it has 25% more Vitamin C than leek - leek has 12mg of Vitamin C per 100 grams and arugula has 15mg of Vitamin C.
Vitamin A
Arugula is a great source of Vitamin A and it has 43% more Vitamin A than leek - leek has 83ug of Vitamin A per 100 grams and arugula has 119ug of Vitamin A.
Vitamin E
Leeks and arugula contain similar amounts of Vitamin E - leek has 0.92mg of Vitamin E per 100 grams and arugula has 0.43mg of Vitamin E.
Vitamin K
Arugula is a great source of Vitamin K and it has 131% more Vitamin K than leek - leek has 47ug of Vitamin K per 100 grams and arugula has 108.6ug of Vitamin K.
The B Vitamins
Arugula has more riboflavin and pantothenic acid, however, leek contains more Vitamin B6. Both arugula and leeks contain significant amounts of thiamin, niacin and folate.
| Arugula | Leeks | |
|---|---|---|
| Thiamin | 0.044 MG | 0.06 MG |
| Riboflavin | 0.086 MG | 0.03 MG |
| Niacin | 0.305 MG | 0.4 MG |
| Pantothenic acid | 0.437 MG | 0.14 MG |
| Vitamin B6 | 0.073 MG | 0.233 MG |
| Folate | 97 UG | 64 UG |
Minerals
calcium
Both leeks and arugula are high in calcium. Arugula has 171% more calcium than leek - leek has 59mg of calcium per 100 grams and arugula has 160mg of calcium.
iron
Leek is a great source of iron and it has 44% more iron than arugula - leek has 2.1mg of iron per 100 grams and arugula has 1.5mg of iron.
potassium
Arugula is an excellent source of potassium and it has 105% more potassium than leek - leek has 180mg of potassium per 100 grams and arugula has 369mg 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, arugula has more isorhamnetin, kaempferol and quercetin than leek per 100 grams, however, leek contains more myricetin than arugula per 100 grams.
| Arugula | Leeks | |
|---|---|---|
| isorhamnetin | 4.3 mg | ~ |
| kaempferol | 34.89 mg | 2.67 mg |
| Quercetin | 7.92 mg | 0.09 mg |
| myricetin | ~ | 0.22 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, both arugula and leeks contain significant amounts of beta-carotene and lutein + zeaxanthin.
| Arugula | Leeks | |
|---|---|---|
| beta-carotene | 1424 UG | 1000 UG |
| lutein + zeaxanthin | 3555 UG | 1900 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both arugula and leeks contain significant amounts of alpha linoleic acid (ALA).
| Arugula | Leeks | |
|---|---|---|
| alpha linoleic acid | 0.17 G | 0.099 G |
| Total | 0.17 G | 0.099 G |
omega 6s
Comparing omega-6 fatty acids, both arugula and leeks contain significant amounts of linoleic acid.
| Arugula | Leeks | |
|---|---|---|
| linoleic acid | 0.13 G | 0.067 G |
| other omega 6 | 0.002 G | ~ |
| Total | 0.132 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.
Arugula 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 arugula contain more calories in 100 grams?Arugula has 60% less calories than leek - leek has 61 calories in 100g and arugula has 25 calories.
Is leeks or arugula better for protein?
Leeks and arugula contain similar amounts of protein - leek has 1.5g of protein per 100 grams and arugula has 2.6g of protein.
Does leeks or arugula have more carbohydrates?
By weight, arugula has 70% fewer carbohydrates than leek - leek has 14.2g of carbs for 100g and arugula has 3.7g of carbohydrates.
Does leeks or arugula contain more calcium?
Both leeks and arugula are high in calcium. Arugula has 170% more calcium than leek - leek has 59mg of calcium in 100 grams and arugula has 160mg of calcium.
Does leeks or arugula contain more potassium?
Arugula is a rich source of potassium and it has 110% more potassium than leek - leek has 180mg of potassium in 100 grams and arugula has 369mg of potassium.