Brussels Sprouts vs. Leeks
Nutrition comparison of Brussels Sprouts and Leeks
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
brussels sprouts
versus
leeks
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in brussels sprouts and leeks:
- Both leeks and brussels sprouts are high in calcium.
- Brussels sprout has more thiamin and riboflavin.
- Brussels sprout is an excellent source of Vitamin C, Vitamin K, dietary fiber and potassium.
- Leek is a great source of iron.
USDA sources for nutritional information: Brussels Sprouts (Brussels sprouts, 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 brussels sprouts contain similar amounts of calories - leek has 61 calories per 100 grams and brussels sprout has 43 calories.
For macronutrient ratios, brussels sprouts is heavier in protein, lighter in carbs and similar to leeks for fat. Brussels sprouts has a macronutrient ratio of 26:68:6 and for leeks, 9:86:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Brussels Sprouts | Leeks | |
|---|---|---|
| Protein | 26% | 9% |
| Carbohydrates | 68% | 86% |
| Fat | 6% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Leeks and brussels sprouts contain similar amounts of carbs - leek has 14.2g of total carbs per 100 grams and brussels sprout has 9g of carbohydrates.
dietary fiber
Brussels sprout is an excellent source of dietary fiber and it has 111% more dietary fiber than leek - leek has 1.8g of dietary fiber per 100 grams and brussels sprout has 3.8g of dietary fiber.
sugar
Leeks and brussels sprouts contain similar amounts of sugar - leek has 3.9g of sugar per 100 grams and brussels sprout has 2.2g of sugar.
Protein
protein
Brussels sprout has 125% more protein than leek - leek has 1.5g of protein per 100 grams and brussels sprout has 3.4g of protein.
Fat
saturated fat
Both leeks and brussels sprouts are low in saturated fat - leek has 0.04g of saturated fat per 100 grams and brussels sprout has 0.06g of saturated fat.
Vitamins
Vitamin C
Brussels sprout is an excellent source of Vitamin C and it has 608% more Vitamin C than leek - leek has 12mg of Vitamin C per 100 grams and brussels sprout has 85mg of Vitamin C.
Vitamin A
Leek has 118% more Vitamin A than brussels sprout - leek has 83ug of Vitamin A per 100 grams and brussels sprout has 38ug of Vitamin A.
Vitamin E
Leeks and brussels sprouts contain similar amounts of Vitamin E - leek has 0.92mg of Vitamin E per 100 grams and brussels sprout has 0.88mg of Vitamin E.
Vitamin K
Brussels sprout is an excellent source of Vitamin K and it has 277% more Vitamin K than leek - leek has 47ug of Vitamin K per 100 grams and brussels sprout has 177ug of Vitamin K.
The B Vitamins
Brussels sprout has more thiamin and riboflavin. Both brussels sprouts and leeks contain significant amounts of niacin, pantothenic acid, Vitamin B6 and folate.
| Brussels Sprouts | Leeks | |
|---|---|---|
| Thiamin | 0.139 MG | 0.06 MG |
| Riboflavin | 0.09 MG | 0.03 MG |
| Niacin | 0.745 MG | 0.4 MG |
| Pantothenic acid | 0.309 MG | 0.14 MG |
| Vitamin B6 | 0.219 MG | 0.233 MG |
| Folate | 61 UG | 64 UG |
Minerals
calcium
Both leeks and brussels sprouts are high in calcium. Leek has 40% more calcium than brussels sprout - leek has 59mg of calcium per 100 grams and brussels sprout has 42mg of calcium.
iron
Leek is a great source of iron and it has 50% more iron than brussels sprout - leek has 2.1mg of iron per 100 grams and brussels sprout has 1.4mg of iron.
potassium
Brussels sprout is an excellent source of potassium and it has 116% more potassium than leek - leek has 180mg of potassium per 100 grams and brussels sprout has 389mg 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, brussels sprout has more luteolin and quercetin than leek per 100 grams, however, leek contains more kaempferol and myricetin than brussels sprout per 100 grams.
| Brussels Sprouts | Leeks | |
|---|---|---|
| luteolin | 0.33 mg | ~ |
| kaempferol | 0.86 mg | 2.67 mg |
| Quercetin | 1.92 mg | 0.09 mg |
| myricetin | ~ | 0.22 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, both brussels sprouts and leeks contain significant amounts of lutein + zeaxanthin.
| Brussels Sprouts | Leeks | |
|---|---|---|
| beta-carotene | 450 UG | 1000 UG |
| alpha-carotene | 6 UG | ~ |
| lutein + zeaxanthin | 1590 UG | 1900 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both brussels sprouts and leeks contain significant amounts of alpha linoleic acid (ALA).
| Brussels Sprouts | Leeks | |
|---|---|---|
| alpha linoleic acid | 0.099 G | 0.099 G |
| Total | 0.099 G | 0.099 G |
omega 6s
Comparing omega-6 fatty acids, both brussels sprouts and leeks contain significant amounts of linoleic acid.
| Brussels Sprouts | Leeks | |
|---|---|---|
| linoleic acid | 0.045 G | 0.067 G |
| other omega 6 | 0.001 G | ~ |
| Total | 0.046 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: Brussels Sprouts (Brussels sprouts, raw) and Leeks (Leeks, (bulb and lower leaf-portion), raw) .
Brussels Sprouts g
()
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Daily Values (%) |
Leeks g
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5% | calories | 5% |
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5% | total fat | 5% |
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5% | saturated fat | 5% |
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| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
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5% | sodium | 5% |
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| 5% | Vitamins and Minerals | 5% | |||||
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5% | Vitamin A | 5% |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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5% | riboflavin (Vit B2) | 5% |
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5% | niacin (Vit B3) | 5% |
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5% | Vitamin B6 | 5% |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
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5% | selenium | 5% |
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5% | zinc | 5% |
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MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does leeks or brussels sprouts contain more calories in 100 grams?Leeks and brussels sprouts contain similar amounts of calories - leek has 61 calories in 100g and brussels sprout has 43 calories.
Does leeks or brussels sprouts have more carbohydrates?
By weight, leeks and brussels sprouts contain similar amounts of carbs - leek has 14.2g of carbs for 100g and brussels sprout has 9g of carbohydrates.
Does leeks or brussels sprouts contain more calcium?
Both leeks and brussels sprouts are high in calcium. Leek has 40% more calcium than brussels sprout - leek has 59mg of calcium in 100 grams and brussels sprout has 42mg of calcium.
Does leeks or brussels sprouts contain more potassium?
Brussels sprout is a rich source of potassium and it has 120% more potassium than leek - leek has 180mg of potassium in 100 grams and brussels sprout has 389mg of potassium.