Egg vs. Leeks
Nutrition comparison of Egg and Leeks
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
egg
versus
leeks
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in egg and leeks:
- Both leeks and egg are high in calcium.
- Egg has 18.6 times less carbohydrates than leek.
- Egg has more riboflavin, pantothenic acid and Vitamin B12, however, leek contains more niacin.
- Egg is a great source of Vitamin D.
- Egg is an excellent source of Vitamin A and protein.
- Leek has 77.1 times less saturated fat than egg.
- Leek has signficantly more Vitamin C than egg.
- Leek has signficantly more dietary fiber than egg.
USDA sources for nutritional information: Egg (Egg, whole, raw, fresh) and Leeks (Leeks, (bulb and lower leaf-portion), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Egg is high in calories and leek has 57% less calories than egg - leek has 61 calories per 100 grams and egg has 143 calories.
For macronutrient ratios, egg is much heavier in protein, much lighter in carbs and much heavier in fat compared to leeks per calorie. Egg has a macronutrient ratio of 36:2:62 and for leeks, 9:87:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Egg | Leeks | |
|---|---|---|
| Protein | 36% | 9% |
| Carbohydrates | 2% | 87% |
| Fat | 62% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Egg has 18.6 times less carbohydrates than leek - leek has 14.2g of total carbs per 100 grams and egg has 0.72g of carbohydrates.
dietary fiber
Leek has signficantly more dietary fiber than egg - leek has 1.8g of dietary fiber per 100 grams and egg does not contain significant amounts.
sugar
Leeks and egg contain similar amounts of sugar - leek has 3.9g of sugar per 100 grams and egg has 0.37g of sugar.
Protein
protein
Egg is an excellent source of protein and it has 737% more protein than leek - leek has 1.5g of protein per 100 grams and egg has 12.6g of protein.
Fat
saturated fat
Leek has 77.1 times less saturated fat than egg - leek has 0.04g of saturated fat per 100 grams and egg has 3.1g of saturated fat.
trans fat
Both egg and leeks are low in trans fat - egg has 0.04g of trans fat per 100 grams and leek does not contain significant amounts.
cholesterol
Egg is high in cholesterol and leek has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and leek does not contain significant amounts.
Vitamins
Vitamin C
Leek has signficantly more Vitamin C than egg - leek has 12mg of Vitamin C per 100 grams and egg does not contain significant amounts.
Vitamin A
Egg is an excellent source of Vitamin A and it has 93% more Vitamin A than leek - leek has 83ug of Vitamin A per 100 grams and egg has 160ug of Vitamin A.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than leek - egg has 82iu of Vitamin D per 100 grams and leek does not contain significant amounts.
Vitamin E
Leeks and egg contain similar amounts of Vitamin E - leek has 0.92mg of Vitamin E per 100 grams and egg has 1.1mg of Vitamin E.
Vitamin K
Leek has 155 times more Vitamin K than egg - leek has 47ug of Vitamin K per 100 grams and egg has 0.3ug of Vitamin K.
The B Vitamins
Egg has more riboflavin, pantothenic acid and Vitamin B12, however, leek contains more niacin. Both egg and leeks contain significant amounts of thiamin, Vitamin B6 and folate.
| Egg | Leeks | |
|---|---|---|
| Thiamin | 0.04 MG | 0.06 MG |
| Riboflavin | 0.457 MG | 0.03 MG |
| Niacin | 0.075 MG | 0.4 MG |
| Pantothenic acid | 1.533 MG | 0.14 MG |
| Vitamin B6 | 0.17 MG | 0.233 MG |
| Folate | 47 UG | 64 UG |
| Vitamin B12 | 0.89 UG | ~ |
Minerals
calcium
Both leeks and egg are high in calcium. Leek has a little more calcium (5%) than egg by weight - leek has 59mg of calcium per 100 grams and egg has 56mg of calcium.
iron
Leeks and egg contain similar amounts of iron - leek has 2.1mg of iron per 100 grams and egg has 1.8mg of iron.
potassium
Leek has 30% more potassium than egg - leek has 180mg of potassium per 100 grams and egg has 138mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, leek has more alpha linoleic acid (ALA) than egg per 100 grams, however, egg contains more dha than leek per 100 grams.
| Egg | Leeks | |
|---|---|---|
| alpha linoleic acid | 0.048 G | 0.099 G |
| DHA | 0.058 G | ~ |
| DPA | 0.007 G | ~ |
| Total | 0.113 G | 0.099 G |
omega 6s
Comparing omega-6 fatty acids, egg has more linoleic acid than leek per 100 grams.
| Egg | Leeks | |
|---|---|---|
| other omega 6 | 0.022 G | ~ |
| linoleic acid | 1.555 G | 0.067 G |
| Total | 1.577 G | 0.067 G |
Customize your serving size
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Egg or Leeks .
Egg 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 egg contain more calories in 100 grams?Egg is high in calories and leek has 60% less calories than egg - leek has 61 calories in 100g and egg has 143 calories.
Is leeks or egg better for protein?
Egg is a fantastic source of protein and it has 740% more protein than leek - leek has 1.5g of protein per 100 grams and egg has 12.6g of protein.
Does leeks or egg have more carbohydrates?
By weight, egg has 18.6 times fewer carbohydrates than leek - leek has 14.2g of carbs for 100g and egg has 0.72g of carbohydrates.
Does leeks or egg contain more calcium?
Both leeks and egg are high in calcium. Leek has a little more calcium ( 10%) than egg by weight - leek has 59mg of calcium in 100 grams and egg has 56mg of calcium.