Beets vs. Leeks
Nutrition comparison of Beets and Leeks
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
beets
versus
leeks
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in beets and leeks:
- Beet is a great source of dietary fiber.
- Beet is an excellent source of potassium.
- Leek has more Vitamin B6.
- Leek has signficantly more Vitamin A than beet.
- Leek is a great source of calcium and iron.
USDA sources for nutritional information: Beets (Beets, raw) and Leeks (Leeks, (bulb and lower leaf-portion), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Beets and leeks contain similar amounts of calories - beet has 43 calories per 100 grams and leek has 61 calories.
For macronutrient ratios, beets is heavier in protein and similar to leeks for carbs and fat. Beets has a macronutrient ratio of 14:83:3 and for leeks, 9:86:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Beets | Leeks | |
|---|---|---|
| Protein | 14% | 9% |
| Carbohydrates | 83% | 86% |
| Fat | 3% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Beets and leeks contain similar amounts of carbs - beet has 9.6g of total carbs per 100 grams and leek has 14.2g of carbohydrates.
dietary fiber
Beet is a great source of dietary fiber and it has 56% more dietary fiber than leek - beet has 2.8g of dietary fiber per 100 grams and leek has 1.8g of dietary fiber.
sugar
Beets and leeks contain similar amounts of sugar - beet has 6.8g of sugar per 100 grams and leek has 3.9g of sugar.
Protein
protein
Beets and leeks contain similar amounts of protein - beet has 1.6g of protein per 100 grams and leek has 1.5g of protein.
Fat
saturated fat
Both beets and leeks are low in saturated fat - beet has 0.03g of saturated fat per 100 grams and leek has 0.04g of saturated fat.
Vitamins
Vitamin C
Leek has 145% more Vitamin C than beet - beet has 4.9mg of Vitamin C per 100 grams and leek has 12mg of Vitamin C.
Vitamin A
Leek has signficantly more Vitamin A than beet - beet has 2ug of Vitamin A per 100 grams and leek has 83ug of Vitamin A.
Vitamin E
Beets and leeks contain similar amounts of Vitamin E - beet has 0.04mg of Vitamin E per 100 grams and leek has 0.92mg of Vitamin E.
Vitamin K
Leek has 234 times more Vitamin K than beet - beet has 0.2ug of Vitamin K per 100 grams and leek has 47ug of Vitamin K.
The B Vitamins
Leek has more Vitamin B6. Both beets and leeks contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and folate.
| Beets | Leeks | |
|---|---|---|
| Thiamin | 0.031 MG | 0.06 MG |
| Riboflavin | 0.04 MG | 0.03 MG |
| Niacin | 0.334 MG | 0.4 MG |
| Pantothenic acid | 0.155 MG | 0.14 MG |
| Vitamin B6 | 0.067 MG | 0.233 MG |
| Folate | 109 UG | 64 UG |
Minerals
calcium
Leek is a great source of calcium and it has 269% more calcium than beet - beet has 16mg of calcium per 100 grams and leek has 59mg of calcium.
iron
Leek is a great source of iron and it has 163% more iron than beet - beet has 0.8mg of iron per 100 grams and leek has 2.1mg of iron.
potassium
Beet is an excellent source of potassium and it has 81% more potassium than leek - beet has 325mg 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, beet has more luteolin than leek per 100 grams, however, leek contains more kaempferol and myricetin than beet per 100 grams. Both beets and leeks contain small amounts of quercetin.
| Beets | Leeks | |
|---|---|---|
| luteolin | 0.37 mg | ~ |
| Quercetin | 0.13 mg | 0.09 mg |
| kaempferol | ~ | 2.67 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 beet per 100 grams.
| Beets | Leeks | |
|---|---|---|
| alpha linoleic acid | 0.005 G | 0.099 G |
| Total | 0.005 G | 0.099 G |
omega 6s
Comparing omega-6 fatty acids, both beets and leeks contain significant amounts of linoleic acid.
| Beets | Leeks | |
|---|---|---|
| linoleic acid | 0.055 G | 0.067 G |
| Total | 0.055 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.
Beets 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 beets or leeks contain more calories in 100 grams?Beets and leeks contain similar amounts of calories - beet has 43 calories in 100g and leek has 61 calories.
Does beets or leeks have more carbohydrates?
By weight, beets and leeks contain similar amounts of carbs - beet has 9.6g of carbs for 100g and leek has 14.2g of carbohydrates.
Does beets or leeks contain more potassium?
Beet is a rich source of potassium and it has 80% more potassium than leek - beet has 325mg of potassium in 100 grams and leek has 180mg of potassium.