Blueberry vs. Leeks
Nutrition comparison of Blueberry and Leeks
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
blueberry
versus
leeks
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in blueberry and leeks:
- Blueberry is a great source of dietary fiber.
- Leek has 61% less sugar than blueberry.
- Leek has more Vitamin B6 and folate.
- Leek has signficantly more Vitamin A than blueberry.
- Leek is a great source of calcium and iron.
USDA sources for nutritional information: Blueberry (Blueberries, raw) and Leeks (Leeks, (bulb and lower leaf-portion), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Leeks and blueberry contain similar amounts of calories - leek has 61 calories per 100 grams and blueberry has 57 calories.
For macronutrient ratios, blueberry is lighter in protein, heavier in carbs and similar to leeks for fat. Blueberry has a macronutrient ratio of 5:91:5 and for leeks, 9:86:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Blueberry | Leeks | |
|---|---|---|
| Protein | 5% | 9% |
| Carbohydrates | 91% | 86% |
| Fat | 5% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Leeks and blueberry contain similar amounts of carbs - leek has 14.2g of total carbs per 100 grams and blueberry has 14.5g of carbohydrates.
dietary fiber
Blueberry is a great source of dietary fiber and it has 33% more dietary fiber than leek - leek has 1.8g of dietary fiber per 100 grams and blueberry has 2.4g of dietary fiber.
sugar
Leek has 61% less sugar than blueberry - leek has 3.9g of sugar per 100 grams and blueberry has 10g of sugar.
Protein
protein
Leeks and blueberry contain similar amounts of protein - leek has 1.5g of protein per 100 grams and blueberry has 0.74g of protein.
Fat
saturated fat
Both leeks and blueberry are low in saturated fat - leek has 0.04g of saturated fat per 100 grams and blueberry has 0.03g of saturated fat.
Vitamins
Vitamin C
Leeks and blueberry contain similar amounts of Vitamin C - leek has 12mg of Vitamin C per 100 grams and blueberry has 9.7mg of Vitamin C.
Vitamin A
Leek has signficantly more Vitamin A than blueberry - leek has 83ug of Vitamin A per 100 grams and blueberry has 3ug of Vitamin A.
Vitamin E
Leeks and blueberry contain similar amounts of Vitamin E - leek has 0.92mg of Vitamin E per 100 grams and blueberry has 0.57mg of Vitamin E.
Vitamin K
Leek has 144% more Vitamin K than blueberry - leek has 47ug of Vitamin K per 100 grams and blueberry has 19.3ug of Vitamin K.
The B Vitamins
Leek has more Vitamin B6 and folate. Both blueberry and leeks contain significant amounts of thiamin, riboflavin, niacin and pantothenic acid.
| Blueberry | Leeks | |
|---|---|---|
| Thiamin | 0.037 MG | 0.06 MG |
| Riboflavin | 0.041 MG | 0.03 MG |
| Niacin | 0.418 MG | 0.4 MG |
| Pantothenic acid | 0.124 MG | 0.14 MG |
| Vitamin B6 | 0.052 MG | 0.233 MG |
| Folate | 6 UG | 64 UG |
Minerals
calcium
Leek is a great source of calcium and it has 883% more calcium than blueberry - leek has 59mg of calcium per 100 grams and blueberry has 6mg of calcium.
iron
Leek is a great source of iron and it has 650% more iron than blueberry - leek has 2.1mg of iron per 100 grams and blueberry has 0.28mg of iron.
potassium
Leek has 134% more potassium than blueberry - leek has 180mg of potassium per 100 grams and blueberry has 77mg 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, both blueberry and leeks contain significant amounts of kaempferol.
| Blueberry | Leeks | |
|---|---|---|
| luteolin | 0.2 mg | ~ |
| kaempferol | 1.66 mg | 2.67 mg |
| myricetin | 1.3 mg | 0.22 mg |
| Quercetin | 7.67 mg | 0.09 mg |
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,
| Blueberry | Leeks | |
|---|---|---|
| beta-carotene | 32 UG | 1000 UG |
| lutein + zeaxanthin | 80 UG | 1900 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both blueberry and leeks contain significant amounts of alpha linoleic acid (ALA).
| Blueberry | Leeks | |
|---|---|---|
| alpha linoleic acid | 0.058 G | 0.099 G |
| Total | 0.058 G | 0.099 G |
omega 6s
Comparing omega-6 fatty acids, both blueberry and leeks contain significant amounts of linoleic acid.
| Blueberry | Leeks | |
|---|---|---|
| linoleic acid | 0.088 G | 0.067 G |
| Total | 0.088 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.
Blueberry 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 blueberry contain more calories in 100 grams?Leeks and blueberry contain similar amounts of calories - leek has 61 calories in 100g and blueberry has 57 calories.
Does leeks or blueberry have more carbohydrates?
By weight, leeks and blueberry contain similar amounts of carbs - leek has 14.2g of carbs for 100g and blueberry has 14.5g of carbohydrates.