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.
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.
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.
Cabbage 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 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.