Greek Yogurt vs. Leeks

Nutrition comparison of Greek Yogurt and Leeks

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

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

For a quick recap of significant nutrients and differences in greek yogurt and leeks:

  • Both leeks and greek yogurt are high in calcium.
  • Greek yogurt has 72% less carbohydrates than leek.
  • Greek yogurt has more riboflavin, pantothenic acid and Vitamin B12, however, leek contains more niacin, Vitamin B6 and folate.
  • Greek yogurt is a great source of protein.
  • Leek has 29.7 times less saturated fat than greek yogurt.
  • Leek has signficantly more Vitamin C than greek yogurt.
  • Leek has signficantly more dietary fiber than greek yogurt.
  • Leek is a great source of iron.
Detailed nutritional comparison of greek yogurt 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: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Leeks (Leeks, (bulb and lower leaf-portion), raw) . Have a correction or suggestions? Shoot us an email.

Image of Greek Yogurt src
Image of Leeks src

Calories and Carbs

calories

Leeks and greek yogurt contain similar amounts of calories - leek has 61 calories per 100 grams and greek yogurt has 73 calories.

For macronutrient ratios, greek yogurt is much heavier in protein, much lighter in carbs and heavier in fat compared to leeks per calorie. Greek yogurt has a macronutrient ratio of 55:22:24 and for leeks, 9:86:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Greek Yogurt Leeks
Protein 55% 9%
Carbohydrates 22% 86%
Fat 24% 5%
Alcohol ~ ~

carbohydrates

Greek yogurt has 72% less carbohydrates than leek - leek has 14.2g of total carbs per 100 grams and greek yogurt has 3.9g of carbohydrates.

dietary fiber

Leek has signficantly more dietary fiber than greek yogurt - leek has 1.8g of dietary fiber per 100 grams and greek yogurt does not contain significant amounts.

sugar

Leeks and greek yogurt contain similar amounts of sugar - leek has 3.9g of sugar per 100 grams and greek yogurt has 3.6g of sugar.

Protein

protein

Greek yogurt is a great source of protein and it has 563% more protein than leek - leek has 1.5g of protein per 100 grams and greek yogurt has 10g of protein.

Fat

saturated fat

Leek has 29.7 times less saturated fat than greek yogurt - leek has 0.04g of saturated fat per 100 grams and greek yogurt has 1.2g of saturated fat.

trans fat

Both greek yogurt and leeks are low in trans fat - greek yogurt has 0.06g of trans fat per 100 grams and leek does not contain significant amounts.

cholesterol

Leek has less cholesterol than greek yogurt - greek yogurt has 10mg of cholesterol per 100 grams and leek does not contain significant amounts.

Vitamins

Vitamin C

Leek has signficantly more Vitamin C than greek yogurt - leek has 12mg of Vitamin C per 100 grams and greek yogurt has 0.8mg of Vitamin C.

Vitamin A

Leeks and greek yogurt contain similar amounts of Vitamin A - leek has 83ug of Vitamin A per 100 grams and greek yogurt has 90ug of Vitamin A.

Vitamin E

Leeks and greek yogurt contain similar amounts of Vitamin E - leek has 0.92mg of Vitamin E per 100 grams and greek yogurt has 0.04mg of Vitamin E.

Vitamin K

Leek has 234 times more Vitamin K than greek yogurt - leek has 47ug of Vitamin K per 100 grams and greek yogurt has 0.2ug of Vitamin K.

The B Vitamins

Greek yogurt has more riboflavin, pantothenic acid and Vitamin B12, however, leek contains more niacin, Vitamin B6 and folate. Both greek yogurt and leeks contain significant amounts of thiamin.

Greek Yogurt Leeks
Thiamin 0.044 MG 0.06 MG
Riboflavin 0.233 MG 0.03 MG
Niacin 0.197 MG 0.4 MG
Pantothenic acid 0.47 MG 0.14 MG
Vitamin B6 0.055 MG 0.233 MG
Folate 12 UG 64 UG
Vitamin B12 0.52 UG ~

Minerals

calcium

Both leeks and greek yogurt are high in calcium. Greek yogurt has 95% more calcium than leek - leek has 59mg of calcium per 100 grams and greek yogurt has 115mg of calcium.

iron

Leek is a great source of iron and it has 51 times more iron than greek yogurt - leek has 2.1mg of iron per 100 grams and greek yogurt has 0.04mg of iron.

potassium

Leeks and greek yogurt contain similar amounts of potassium - leek has 180mg of potassium per 100 grams and greek yogurt has 141mg of potassium.

Antioxidants and Phytonutrients

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,

Greek Yogurt Leeks
beta-carotene 6 UG 1000 UG
lutein + zeaxanthin 1 UG 1900 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, leek has more alpha linoleic acid (ALA) than greek yogurt per 100 grams.

Greek Yogurt Leeks
alpha linoleic acid 0.007 G 0.099 G
Total 0.007 G 0.099 G

omega 6s

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

Greek Yogurt Leeks
other omega 6 0.002 G ~
linoleic acid 0.065 G 0.067 G
Total 0.067 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: Greek Yogurt (Yogurt, Greek, plain, lowfat) and Leeks (Leeks, (bulb and lower leaf-portion), raw) .

Greek Yogurt g

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G Starch G
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FAQ

Does leeks or greek yogurt contain more calories in 100 grams?
Leeks and greek yogurt contain similar amounts of calories - leek has 61 calories in 100g and greek yogurt has 73 calories.

Is leeks or greek yogurt better for protein?
Greek yogurt is a great source of protein and it has 560% more protein than leek - leek has 1.5g of protein per 100 grams and greek yogurt has 10g of protein.

Does leeks or greek yogurt have more carbohydrates?
By weight, greek yogurt has 70% fewer carbohydrates than leek - leek has 14.2g of carbs for 100g and greek yogurt has 3.9g of carbohydrates.

Does leeks or greek yogurt contain more calcium?
Both leeks and greek yogurt are high in calcium. Greek yogurt has 100% more calcium than leek - leek has 59mg of calcium in 100 grams and greek yogurt has 115mg of calcium.