Beef vs. Leeks
Nutrition comparison of Cooked Beef and Leeks
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
beef
versus
leeks
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beef and leeks:
- Both beef and leeks are high in iron.
- Beef has more riboflavin, niacin, pantothenic acid and Vitamin B12, however, leek contains more folate.
- Beef is a great source of potassium.
- Beef is an excellent source of protein.
- Leek has signficantly more Vitamin A than beef.
- Leek has signficantly more Vitamin C than beef.
- Leek has signficantly more dietary fiber than beef.
- Leek is a great source of calcium.
USDA sources for nutritional information: Beef (Beef, ground, 70% lean meat / 30% fat, patty, cooked, broiled) and Leeks (Leeks, (bulb and lower leaf-portion), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Beef is high in calories and leek has 78% less calories than beef - beef has 277 calories per 100 grams and leek has 61 calories.
For macronutrient ratios, beef is much heavier in protein, much lighter in carbs and much heavier in fat compared to leeks per calorie. Beef has a macronutrient ratio of 38:0:62 and for leeks, 9:86:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beef | Leeks | |
|---|---|---|
| Protein | 38% | 9% |
| Carbohydrates | ~ | 86% |
| Fat | 62% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Beef has less carbohydrates than leek - leek has 14.2g of total carbs per 100 grams and beef does not contain significant amounts.
dietary fiber
Leek has signficantly more dietary fiber than beef - leek has 1.8g of dietary fiber per 100 grams and beef does not contain significant amounts.
sugar
Beef has less sugar than leek - leek has 3.9g of sugar per 100 grams and beef does not contain significant amounts.
Protein
protein
Beef is an excellent source of protein and it has 15 times more protein than leek - beef has 25.4g of protein per 100 grams and leek has 1.5g of protein.
Fat
saturated fat
Beef is high in saturated fat and leek has 99% less saturated fat than beef - beef has 7.3g of saturated fat per 100 grams and leek has 0.04g of saturated fat.
trans fat
Leek has less trans fat than beef - beef has 1.2g of trans fat per 100 grams and leek does not contain significant amounts.
cholesterol
Leek has less cholesterol than beef - beef has 88mg of cholesterol per 100 grams and leek does not contain significant amounts.
Vitamins
Vitamin C
Leek has signficantly more Vitamin C than beef - leek has 12mg of Vitamin C per 100 grams and beef does not contain significant amounts.
Vitamin A
Leek has signficantly more Vitamin A than beef - beef has 3ug of Vitamin A per 100 grams and leek has 83ug of Vitamin A.
Vitamin D
Beef and leeks contain similar amounts of Vitamin D - beef has 2iu of Vitamin D per 100 grams and leek does not contain significant amounts.
Vitamin E
Beef and leeks contain similar amounts of Vitamin E - beef has 0.12mg of Vitamin E per 100 grams and leek has 0.92mg of Vitamin E.
Vitamin K
Leek has 14 times more Vitamin K than beef - beef has 3ug of Vitamin K per 100 grams and leek has 47ug of Vitamin K.
The B Vitamins
Beef has more riboflavin, niacin, pantothenic acid and Vitamin B12, however, leek contains more folate. Both beef and leeks contain significant amounts of thiamin and Vitamin B6.
| Beef | Leeks | |
|---|---|---|
| Thiamin | 0.051 MG | 0.06 MG |
| Riboflavin | 0.176 MG | 0.03 MG |
| Niacin | 4.537 MG | 0.4 MG |
| Pantothenic acid | 0.658 MG | 0.14 MG |
| Vitamin B6 | 0.336 MG | 0.233 MG |
| Folate | 11 UG | 64 UG |
| Vitamin B12 | 2.9 UG | ~ |
Minerals
calcium
Leek is a great source of calcium and it has 69% more calcium than beef - beef has 35mg of calcium per 100 grams and leek has 59mg of calcium.
iron
Both beef and leeks are high in iron. Beef has a little more iron (7%) than leek by weight - beef has 2.3mg of iron per 100 grams and leek has 2.1mg of iron.
potassium
Beef is a great source of potassium and it has 53% more potassium than leek - beef has 275mg of potassium per 100 grams and leek has 180mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both beef and leeks contain significant amounts of alpha linoleic acid (ALA).
| Beef | Leeks | |
|---|---|---|
| alpha linoleic acid | 0.056 G | 0.099 G |
| Total | 0.056 G | 0.099 G |
omega 6s
Comparing omega-6 fatty acids, beef has more linoleic acid than leek per 100 grams.
| Beef | Leeks | |
|---|---|---|
| other omega 6 | 0.012 G | ~ |
| linoleic acid | 0.39 G | 0.067 G |
| Total | 0.402 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.
Cooked Beef 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 beef or leeks contain more calories in 100 grams?Beef is high in calories and leek has 80% less calories than beef - beef has 277 calories in 100g and leek has 61 calories.
Is beef or leeks better for protein?
Beef is a fantastic source of protein and it has 15 times more protein than leek - beef has 25.4g of protein per 100 grams and leek has 1.5g of protein.
Does leeks or beef have more carbohydrates?
By weight, beef has fewer carbohydrates than leek - leek has 14.2g of carbs for 100g and beef has no carbs..
Does beef or leeks contain more iron?
Both beef and leeks are high in iron. Beef has a little more iron ( 10%) than leek by weight - beef has 2.3mg of iron in 100 grams and leek has 2.1mg of iron.