Brussels Sprouts vs. Leeks

Nutrition comparison of Brussels Sprouts and Leeks


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of brussels sprouts versus leeks (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in brussels sprouts and leeks:

  • Both leeks and brussels sprouts are high in calcium.
  • Brussels sprout has more thiamin and riboflavin.
  • Brussels sprout is an excellent source of Vitamin C, Vitamin K, dietary fiber and potassium.
  • Leek is a great source of iron.
Detailed nutritional comparison of brussels sprouts and leeks is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Brussels Sprouts (Brussels sprouts, raw) and Leeks (Leeks, (bulb and lower leaf-portion), raw) . Have a correction or suggestions? Shoot us an email.


Image of Brussels Sprouts src
Image of Leeks src

Calories and Carbs

calories

Leeks and brussels sprouts contain similar amounts of calories - leek has 61 calories per 100 grams and brussels sprout has 43 calories.

For macronutrient ratios, brussels sprouts is heavier in protein, lighter in carbs and similar to leeks for fat. Brussels sprouts has a macronutrient ratio of 26:68:6 and for leeks, 9:86:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Brussels Sprouts Leeks
Protein 26% 9%
Carbohydrates 68% 86%
Fat 6% 5%
Alcohol ~ ~

carbohydrates

Leeks and brussels sprouts contain similar amounts of carbs - leek has 14.2g of total carbs per 100 grams and brussels sprout has 9g of carbohydrates.

dietary fiber

Brussels sprout is an excellent source of dietary fiber and it has 111% more dietary fiber than leek - leek has 1.8g of dietary fiber per 100 grams and brussels sprout has 3.8g of dietary fiber.

sugar

Leeks and brussels sprouts contain similar amounts of sugar - leek has 3.9g of sugar per 100 grams and brussels sprout has 2.2g of sugar.

Protein

protein

Brussels sprout has 125% more protein than leek - leek has 1.5g of protein per 100 grams and brussels sprout has 3.4g of protein.

Fat

saturated fat

Both leeks and brussels sprouts are low in saturated fat - leek has 0.04g of saturated fat per 100 grams and brussels sprout has 0.06g of saturated fat.

Vitamins

Vitamin C

Brussels sprout is an excellent source of Vitamin C and it has 608% more Vitamin C than leek - leek has 12mg of Vitamin C per 100 grams and brussels sprout has 85mg of Vitamin C.

Vitamin A

Leek has 118% more Vitamin A than brussels sprout - leek has 83ug of Vitamin A per 100 grams and brussels sprout has 38ug of Vitamin A.

Vitamin E

Leeks and brussels sprouts contain similar amounts of Vitamin E - leek has 0.92mg of Vitamin E per 100 grams and brussels sprout has 0.88mg of Vitamin E.

Vitamin K

Brussels sprout is an excellent source of Vitamin K and it has 277% more Vitamin K than leek - leek has 47ug of Vitamin K per 100 grams and brussels sprout has 177ug of Vitamin K.

The B Vitamins

Brussels sprout has more thiamin and riboflavin. Both brussels sprouts and leeks contain significant amounts of niacin, pantothenic acid, Vitamin B6 and folate.

Brussels Sprouts Leeks
Thiamin 0.139 MG 0.06 MG
Riboflavin 0.09 MG 0.03 MG
Niacin 0.745 MG 0.4 MG
Pantothenic acid 0.309 MG 0.14 MG
Vitamin B6 0.219 MG 0.233 MG
Folate 61 UG 64 UG

Minerals

calcium

Both leeks and brussels sprouts are high in calcium. Leek has 40% more calcium than brussels sprout - leek has 59mg of calcium per 100 grams and brussels sprout has 42mg of calcium.

iron

Leek is a great source of iron and it has 50% more iron than brussels sprout - leek has 2.1mg of iron per 100 grams and brussels sprout has 1.4mg of iron.

potassium

Brussels sprout is an excellent source of potassium and it has 116% more potassium than leek - leek has 180mg of potassium per 100 grams and brussels sprout has 389mg 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, brussels sprout has more luteolin and quercetin than leek per 100 grams, however, leek contains more kaempferol and myricetin than brussels sprout per 100 grams.

Brussels Sprouts Leeks
luteolin 0.33 mg ~
kaempferol 0.86 mg 2.67 mg
Quercetin 1.92 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 brussels sprouts and leeks contain significant amounts of lutein + zeaxanthin.

Brussels Sprouts Leeks
beta-carotene 450 UG 1000 UG
alpha-carotene 6 UG ~
lutein + zeaxanthin 1590 UG 1900 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both brussels sprouts and leeks contain significant amounts of alpha linoleic acid (ALA).

Brussels Sprouts Leeks
alpha linoleic acid 0.099 G 0.099 G
Total 0.099 G 0.099 G

omega 6s

Comparing omega-6 fatty acids, both brussels sprouts and leeks contain significant amounts of linoleic acid.

Brussels Sprouts Leeks
linoleic acid 0.045 G 0.067 G
other omega 6 0.001 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.

Note: The specific food items compared are: Brussels Sprouts (Brussels sprouts, raw) and Leeks (Leeks, (bulb and lower leaf-portion), raw) .

Brussels Sprouts g

()
Daily Values (%)

Leeks g

()
KCAL %
calories
KCAL %
G %
carbohydrates
G %
G %
dietary fiber
G %
G sugar G
G %
total fat
G %
G %
saturated fat
G %
G monounsaturated fat G
G polyunsaturated fat G
G trans fat G
MG cholesterol MG
MG %
sodium
MG %
Vitamins and Minerals
UG %
Vitamin A
UG %
MG %
Vitamin C
MG %
IU %
Vitamin D
IU %
MG %
calcium
MG %
MG %
iron
MG %
MG %
magnesium
MG %
MG %
potassium
MG %
MG %
thiamin (Vit B1)
MG %
MG %
riboflavin (Vit B2)
MG %
MG %
niacin (Vit B3)
MG %
MG %
Vitamin B6
MG %
MG %
pantothenic acid (Vit B5)
MG %
UG %
folate (Vit B9)
UG %
UG %
Vitamin B12
UG %
MG %
Vitamin E
MG %
UG %
Vitamin K
UG %
G %
protein
G %
UG %
biotin (Vit B7)
UG %
MG %
choline
MG %
MG %
chlorine
MG %
UG %
chromium
UG %
MG %
copper
MG %
UG %
fluoride
UG %
UG %
iodine
UG %
MG %
manganese
MG %
UG %
molybdenum
UG %
MG %
phosphorus
MG %
UG %
selenium
UG %
MG %
zinc
MG %
G Water G
G Starch G
G Alcohol G


FAQ

Does leeks or brussels sprouts contain more calories in 100 grams?
Leeks and brussels sprouts contain similar amounts of calories - leek has 61 calories in 100g and brussels sprout has 43 calories.

Does leeks or brussels sprouts have more carbohydrates?
By weight, leeks and brussels sprouts contain similar amounts of carbs - leek has 14.2g of carbs for 100g and brussels sprout has 9g of carbohydrates.

Does leeks or brussels sprouts contain more calcium?
Both leeks and brussels sprouts are high in calcium. Leek has 40% more calcium than brussels sprout - leek has 59mg of calcium in 100 grams and brussels sprout has 42mg of calcium.

Does leeks or brussels sprouts contain more potassium?
Brussels sprout is a rich source of potassium and it has 120% more potassium than leek - leek has 180mg of potassium in 100 grams and brussels sprout has 389mg of potassium.