Cabbage vs. Leeks

Nutrition comparison of Cabbage and Leeks


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cabbage versus leeks (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in cabbage and leeks:

  • Cabbage has 59% less calories than leek.
  • Cabbage has 59% less carbohydrates than leek.
  • Cabbage is a great source of dietary fiber.
  • Cabbage is an excellent source of Vitamin C.
  • Leek has more beta-carotene and lutein + zeaxanthin than cabbage, however, cabbage contains more alpha-carotene than leek.
  • Leek has signficantly more Vitamin A than cabbage.
  • Leek is a great source of calcium and iron.
Detailed nutritional comparison of cabbage and leeks is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Cabbage (Cabbage, raw) and Leeks (Leeks, (bulb and lower leaf-portion), raw) . Have a correction or suggestions? Shoot us an email.


Image of Cabbage src
Image of Leeks src

Calories and Carbs

calories

Cabbage has 59% less calories than leek - leek has 61 calories per 100 grams and cabbage has 25 calories.

For macronutrient ratios, cabbage is heavier in protein, lighter in carbs and similar to leeks for fat. Cabbage has a macronutrient ratio of 17:80:3 and for leeks, 9:86:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Cabbage Leeks
Protein 17% 9%
Carbohydrates 80% 86%
Fat 3% 5%
Alcohol ~ ~

carbohydrates

Cabbage has 59% less carbohydrates than leek - leek has 14.2g of total carbs per 100 grams and cabbage has 5.8g of carbohydrates.

dietary fiber

Cabbage is a great source of dietary fiber and it has 39% more dietary fiber than leek - leek has 1.8g of dietary fiber per 100 grams and cabbage has 2.5g of dietary fiber.

sugar

Leeks and cabbage contain similar amounts of sugar - leek has 3.9g of sugar per 100 grams and cabbage has 3.2g of sugar.

Protein

protein

Leeks and cabbage contain similar amounts of protein - leek has 1.5g of protein per 100 grams and cabbage has 1.3g of protein.

Fat

saturated fat

Both leeks and cabbage are low in saturated fat - leek has 0.04g of saturated fat per 100 grams and cabbage has 0.03g of saturated fat.

Vitamins

Vitamin C

Cabbage is an excellent source of Vitamin C and it has 205% more Vitamin C than leek - leek has 12mg of Vitamin C per 100 grams and cabbage has 36.6mg of Vitamin C.

Vitamin A

Leek has signficantly more Vitamin A than cabbage - leek has 83ug of Vitamin A per 100 grams and cabbage has 5ug of Vitamin A.

Vitamin E

Leeks and cabbage contain similar amounts of Vitamin E - leek has 0.92mg of Vitamin E per 100 grams and cabbage has 0.15mg of Vitamin E.

Vitamin K

Cabbage has 62% more Vitamin K than leek - leek has 47ug of Vitamin K per 100 grams and cabbage has 76ug of Vitamin K.

The B Vitamins

Both cabbage and leeks contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.

Cabbage Leeks
Thiamin 0.061 MG 0.06 MG
Riboflavin 0.04 MG 0.03 MG
Niacin 0.234 MG 0.4 MG
Pantothenic acid 0.212 MG 0.14 MG
Vitamin B6 0.124 MG 0.233 MG
Folate 43 UG 64 UG

Minerals

calcium

Leek is a great source of calcium and it has 48% more calcium than cabbage - leek has 59mg of calcium per 100 grams and cabbage has 40mg of calcium.

iron

Leek is a great source of iron and it has 347% more iron than cabbage - leek has 2.1mg of iron per 100 grams and cabbage has 0.47mg of iron.

potassium

Leeks and cabbage contain similar amounts of potassium - leek has 180mg of potassium per 100 grams and cabbage has 170mg 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, leek has more kaempferol and myricetin than cabbage per 100 grams, however, cabbage contains more quercetin than leek per 100 grams.

Cabbage Leeks
apigenin 0.08 mg ~
luteolin 0.1 mg ~
kaempferol 0.18 mg 2.67 mg
Quercetin 0.28 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, leek has more beta-carotene and lutein + zeaxanthin than cabbage per 100 grams, however, cabbage contains more alpha-carotene than leek per 100 grams.

Cabbage Leeks
beta-carotene 42 UG 1000 UG
alpha-carotene 33 UG ~
lutein + zeaxanthin 30 UG 1900 UG

Omega-3 and Omega-6

omega 6s

Comparing omega-6 fatty acids, leek has more linoleic acid than cabbage per 100 grams.

Cabbage Leeks
linoleic acid 0.017 G 0.067 G
Total 0.017 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: Cabbage (Cabbage, raw) and Leeks (Leeks, (bulb and lower leaf-portion), raw) .

Cabbage g

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G Water G
G Starch G
G Alcohol G


FAQ

Does leeks or cabbage contain more calories in 100 grams?
Cabbage has 60% less calories than leek - leek has 61 calories in 100g and cabbage has 25 calories.

Does leeks or cabbage have more carbohydrates?
By weight, cabbage has 60% fewer carbohydrates than leek - leek has 14.2g of carbs for 100g and cabbage has 5.8g of carbohydrates.