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.
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.
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
()
|
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 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.