Garlic vs. Leeks
Nutrition comparison of Garlic and Leeks
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
garlic
versus
leeks
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in garlic and leeks:
- Both garlic and leeks are high in calcium.
- Garlic has more thiamin, riboflavin, pantothenic acid and Vitamin B6, however, leek contains more folate.
- Garlic is an excellent source of Vitamin C and potassium.
- Leek has signficantly more Vitamin A than garlic.
- Leek is a great source of iron.
USDA sources for nutritional information: Garlic (Garlic, raw) and Leeks (Leeks, (bulb and lower leaf-portion), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Garlic is high in calories and leek has 59% less calories than garlic - garlic has 149 calories per 100 grams and leek has 61 calories.
For macronutrient ratios, garlic is heavier in protein, lighter in carbs and similar to leeks for fat. Garlic has a macronutrient ratio of 16:82:3 and for leeks, 9:86:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Garlic | Leeks | |
|---|---|---|
| Protein | 16% | 9% |
| Carbohydrates | 82% | 86% |
| Fat | 3% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Garlic is high in carbohydrates and leek has 57% less carbohydrates than garlic - garlic has 33.1g of total carbs per 100 grams and leek has 14.2g of carbohydrates.
dietary fiber
Garlic and leeks contain similar amounts of dietary fiber - garlic has 2.1g of dietary fiber per 100 grams and leek has 1.8g of dietary fiber.
sugar
Garlic and leeks contain similar amounts of sugar - garlic has 1g of sugar per 100 grams and leek has 3.9g of sugar.
Protein
protein
Garlic has 324% more protein than leek - garlic has 6.4g of protein per 100 grams and leek has 1.5g of protein.
Fat
saturated fat
Both garlic and leeks are low in saturated fat - garlic has 0.09g of saturated fat per 100 grams and leek has 0.04g of saturated fat.
Vitamins
Vitamin C
Garlic is an excellent source of Vitamin C and it has 160% more Vitamin C than leek - garlic has 31.2mg of Vitamin C per 100 grams and leek has 12mg of Vitamin C.
Vitamin A
Leek has signficantly more Vitamin A than garlic - leek has 83ug of Vitamin A per 100 grams and garlic does not contain significant amounts.
Vitamin E
Garlic and leeks contain similar amounts of Vitamin E - garlic has 0.08mg of Vitamin E per 100 grams and leek has 0.92mg of Vitamin E.
Vitamin K
Leek has 26 times more Vitamin K than garlic - garlic has 1.7ug of Vitamin K per 100 grams and leek has 47ug of Vitamin K.
The B Vitamins
Garlic has more thiamin, riboflavin, pantothenic acid and Vitamin B6, however, leek contains more folate. Both garlic and leeks contain significant amounts of niacin.
| Garlic | Leeks | |
|---|---|---|
| Thiamin | 0.2 MG | 0.06 MG |
| Riboflavin | 0.11 MG | 0.03 MG |
| Niacin | 0.7 MG | 0.4 MG |
| Pantothenic acid | 0.596 MG | 0.14 MG |
| Vitamin B6 | 1.235 MG | 0.233 MG |
| Folate | 3 UG | 64 UG |
Minerals
calcium
Both garlic and leeks are high in calcium. Garlic has 207% more calcium than leek - garlic has 181mg of calcium per 100 grams and leek has 59mg of calcium.
iron
Leek is a great source of iron and it has 24% more iron than garlic - garlic has 1.7mg of iron per 100 grams and leek has 2.1mg of iron.
potassium
Garlic is an excellent source of potassium and it has 123% more potassium than leek - garlic has 401mg 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, leek has more kaempferol than garlic per 100 grams, however, garlic contains more myricetin and quercetin than leek per 100 grams.
| Garlic | Leeks | |
|---|---|---|
| kaempferol | 0.26 mg | 2.67 mg |
| myricetin | 1.61 mg | 0.22 mg |
| Quercetin | 1.74 mg | 0.09 mg |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, leek has more alpha linoleic acid (ALA) than garlic per 100 grams.
| Garlic | Leeks | |
|---|---|---|
| alpha linoleic acid | 0.02 G | 0.099 G |
| Total | 0.02 G | 0.099 G |
omega 6s
Comparing omega-6 fatty acids, garlic has more linoleic acid than leek per 100 grams.
| Garlic | Leeks | |
|---|---|---|
| linoleic acid | 0.229 G | 0.067 G |
| Total | 0.229 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.
Garlic 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 garlic or leeks contain more calories in 100 grams?Garlic is high in calories and leek has 60% less calories than garlic - garlic has 149 calories in 100g and leek has 61 calories.
Does garlic or leeks have more carbohydrates?
By weight, garlic is high in carbohydrates and leek has 60% fewer carbohydrates than garlic - garlic has 33.1g of carbs for 100g and leek has 14.2g of carbohydrates.
Does garlic or leeks contain more calcium?
Both garlic and leeks are high in calcium. Garlic has 210% more calcium than leek - garlic has 181mg of calcium in 100 grams and leek has 59mg of calcium.
Does garlic or leeks contain more potassium?
Garlic is a rich source of potassium and it has 120% more potassium than leek - garlic has 401mg of potassium in 100 grams and leek has 180mg of potassium.