Celery vs. Leeks
Nutrition comparison of Celery and Leeks
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
celery
versus
leeks
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in celery and leeks:
- Celery has 3.3 times less calories than leek.
- Celery has 3.7 times less carbohydrates than leek.
- Celery is a great source of potassium.
- Leek has more thiamin and Vitamin B6.
- Leek has signficantly more Vitamin C than celery.
- Leek is a great source of calcium and iron.
USDA sources for nutritional information: Celery (Celery, raw) and Leeks (Leeks, (bulb and lower leaf-portion), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Celery has 3.3 times less calories than leek - leek has 61 calories per 100 grams and celery has 14 calories.
For macronutrient ratios, celery is heavier in protein, lighter in carbs and heavier in fat compared to leeks per calorie. Celery has a macronutrient ratio of 17:72:11 and for leeks, 9:86:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Celery | Leeks | |
|---|---|---|
| Protein | 17% | 9% |
| Carbohydrates | 72% | 86% |
| Fat | 11% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Celery has 3.7 times less carbohydrates than leek - leek has 14.2g of total carbs per 100 grams and celery has 3g of carbohydrates.
dietary fiber
Leeks and celery contain similar amounts of dietary fiber - leek has 1.8g of dietary fiber per 100 grams and celery has 1.6g of dietary fiber.
sugar
Leeks and celery contain similar amounts of sugar - leek has 3.9g of sugar per 100 grams and celery has 1.3g of sugar.
Protein
protein
Leeks and celery contain similar amounts of protein - leek has 1.5g of protein per 100 grams and celery has 0.69g of protein.
Fat
saturated fat
Both leeks and celery are low in saturated fat - leek has 0.04g of saturated fat per 100 grams and celery has 0.04g of saturated fat.
Vitamins
Vitamin C
Leek has signficantly more Vitamin C than celery - leek has 12mg of Vitamin C per 100 grams and celery has 3.1mg of Vitamin C.
Vitamin A
Leek has 277% more Vitamin A than celery - leek has 83ug of Vitamin A per 100 grams and celery has 22ug of Vitamin A.
Vitamin E
Leeks and celery contain similar amounts of Vitamin E - leek has 0.92mg of Vitamin E per 100 grams and celery has 0.27mg of Vitamin E.
Vitamin K
Leeks and celery contain similar amounts of Vitamin K - leek has 47ug of Vitamin K per 100 grams and celery has 29.3ug of Vitamin K.
The B Vitamins
Leek has more thiamin and Vitamin B6. Both celery and leeks contain significant amounts of riboflavin, niacin, pantothenic acid and folate.
| Celery | Leeks | |
|---|---|---|
| Thiamin | 0.021 MG | 0.06 MG |
| Riboflavin | 0.057 MG | 0.03 MG |
| Niacin | 0.32 MG | 0.4 MG |
| Pantothenic acid | 0.246 MG | 0.14 MG |
| Vitamin B6 | 0.074 MG | 0.233 MG |
| Folate | 36 UG | 64 UG |
Minerals
calcium
Leek is a great source of calcium and it has 48% more calcium than celery - leek has 59mg of calcium per 100 grams and celery has 40mg of calcium.
iron
Leek is a great source of iron and it has 950% more iron than celery - leek has 2.1mg of iron per 100 grams and celery has 0.2mg of iron.
potassium
Celery is a great source of potassium and it has 44% more potassium than leek - leek has 180mg of potassium per 100 grams and celery has 260mg 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, celery has more apigenin, luteolin and quercetin than leek per 100 grams, however, leek contains more kaempferol and myricetin than celery per 100 grams.
| Celery | Leeks | |
|---|---|---|
| apigenin | 2.85 mg | ~ |
| luteolin | 1.05 mg | ~ |
| kaempferol | 0.22 mg | 2.67 mg |
| Quercetin | 0.39 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,
| Celery | Leeks | |
|---|---|---|
| beta-carotene | 270 UG | 1000 UG |
| lutein + zeaxanthin | 283 UG | 1900 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, both celery and leeks contain significant amounts of linoleic acid.
| Celery | Leeks | |
|---|---|---|
| linoleic acid | 0.079 G | 0.067 G |
| Total | 0.079 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.
Celery 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 celery contain more calories in 100 grams?Celery has 3.3 times less calories than leek - leek has 61 calories in 100g and celery has 14 calories.
Does leeks or celery have more carbohydrates?
By weight, celery has 3.7 times fewer carbohydrates than leek - leek has 14.2g of carbs for 100g and celery has 3g of carbohydrates.