Kiwi vs. Leeks
Nutrition comparison of Kiwi and Leeks
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kiwi
versus
leeks
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kiwi and leeks:
- Kiwi is a great source of dietary fiber.
- Kiwi is an excellent source of Vitamin C and potassium.
- Leek has 57% less sugar than kiwi.
- Leek has more thiamin, Vitamin B6 and folate.
- Leek has signficantly more Vitamin A than kiwi.
- Leek is a great source of calcium and iron.
USDA sources for nutritional information: Kiwi (Kiwifruit, green, raw) and Leeks (Leeks, (bulb and lower leaf-portion), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kiwi and leeks contain similar amounts of calories - kiwi has 61 calories per 100 grams and leek has 61 calories.
For macronutrient ratios, kiwi is similar to leeks for protein, carbs and fat. Kiwi has a macronutrient ratio of 7:87:7 and for leeks, 9:86:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kiwi | Leeks | |
|---|---|---|
| Protein | 7% | 9% |
| Carbohydrates | 87% | 86% |
| Fat | 7% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Kiwi and leeks contain similar amounts of carbs - kiwi has 14.7g of total carbs per 100 grams and leek has 14.2g of carbohydrates.
dietary fiber
Kiwi is a great source of dietary fiber and it has 67% more dietary fiber than leek - kiwi has 3g of dietary fiber per 100 grams and leek has 1.8g of dietary fiber.
sugar
Leek has 57% less sugar than kiwi - kiwi has 9g of sugar per 100 grams and leek has 3.9g of sugar.
Protein
protein
Kiwi and leeks contain similar amounts of protein - kiwi has 1.1g of protein per 100 grams and leek has 1.5g of protein.
Fat
saturated fat
Both kiwi and leeks are low in saturated fat - kiwi has 0.03g of saturated fat per 100 grams and leek has 0.04g of saturated fat.
Vitamins
Vitamin C
Kiwi is an excellent source of Vitamin C and it has 673% more Vitamin C than leek - kiwi has 92.7mg of Vitamin C per 100 grams and leek has 12mg of Vitamin C.
Vitamin A
Leek has signficantly more Vitamin A than kiwi - kiwi has 4ug of Vitamin A per 100 grams and leek has 83ug of Vitamin A.
Vitamin E
Kiwi and leeks contain similar amounts of Vitamin E - kiwi has 1.5mg of Vitamin E per 100 grams and leek has 0.92mg of Vitamin E.
Vitamin K
Kiwi and leeks contain similar amounts of Vitamin K - kiwi has 40.3ug of Vitamin K per 100 grams and leek has 47ug of Vitamin K.
The B Vitamins
Leek has more thiamin, Vitamin B6 and folate. Both kiwi and leeks contain significant amounts of riboflavin, niacin and pantothenic acid.
| Kiwi | Leeks | |
|---|---|---|
| Thiamin | 0.027 MG | 0.06 MG |
| Riboflavin | 0.025 MG | 0.03 MG |
| Niacin | 0.341 MG | 0.4 MG |
| Pantothenic acid | 0.183 MG | 0.14 MG |
| Vitamin B6 | 0.063 MG | 0.233 MG |
| Folate | 25 UG | 64 UG |
Minerals
calcium
Leek is a great source of calcium and it has 74% more calcium than kiwi - kiwi has 34mg of calcium per 100 grams and leek has 59mg of calcium.
iron
Leek is a great source of iron and it has 577% more iron than kiwi - kiwi has 0.31mg of iron per 100 grams and leek has 2.1mg of iron.
potassium
Kiwi is an excellent source of potassium and it has 73% more potassium than leek - kiwi has 312mg 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, kiwi has more luteolin than leek per 100 grams, however, leek contains more kaempferol and myricetin than kiwi per 100 grams. Both kiwi and leeks contain small amounts of quercetin.
| Kiwi | Leeks | |
|---|---|---|
| luteolin | 0.74 mg | ~ |
| kaempferol | 1.03 mg | 2.67 mg |
| Quercetin | 0.04 mg | 0.09 mg |
| myricetin | ~ | 0.22 mg |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, leek has more alpha linoleic acid (ALA) than kiwi per 100 grams.
| Kiwi | Leeks | |
|---|---|---|
| alpha linoleic acid | 0.042 G | 0.099 G |
| Total | 0.042 G | 0.099 G |
omega 6s
Comparing omega-6 fatty acids, kiwi has more linoleic acid than leek per 100 grams.
| Kiwi | Leeks | |
|---|---|---|
| linoleic acid | 0.246 G | 0.067 G |
| Total | 0.246 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.
Kiwi 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 kiwi or leeks contain more calories in 100 grams?Kiwi and leeks contain similar amounts of calories - kiwi has 61 calories in 100g and leek has 61 calories.
Does kiwi or leeks have more carbohydrates?
By weight, kiwi and leeks contain similar amounts of carbs - kiwi has 14.7g of carbs for 100g and leek has 14.2g of carbohydrates.
Does kiwi or leeks contain more potassium?
Kiwi is a rich source of potassium and it has 70% more potassium than leek - kiwi has 312mg of potassium in 100 grams and leek has 180mg of potassium.