Endive vs. Leeks
Nutrition comparison of Endive and Leeks
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
endive
versus
leeks
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in endive and leeks:
- Both endive and leeks are high in calcium.
- Endive has 3.2 times less carbohydrates than leek.
- Endive has 72% less calories than leek.
- Endive has more riboflavin, pantothenic acid and folate, however, leek contains more Vitamin B6.
- Endive is a great source of Vitamin A.
- Endive is an excellent source of Vitamin K, dietary fiber and potassium.
- Leek is a great source of iron.
USDA sources for nutritional information: Endive (Endive, raw) and Leeks (Leeks, (bulb and lower leaf-portion), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Endive has 72% less calories than leek - endive has 17 calories per 100 grams and leek has 61 calories.
| Endive | Leeks | |
|---|---|---|
| Protein | 25% | 9% |
| Carbohydrates | 64% | 86% |
| Fat | 10% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Endive has 3.2 times less carbohydrates than leek - endive has 3.4g of total carbs per 100 grams and leek has 14.2g of carbohydrates.
dietary fiber
Endive is an excellent source of dietary fiber and it has 72% more dietary fiber than leek - endive has 3.1g of dietary fiber per 100 grams and leek has 1.8g of dietary fiber.
sugar
Endive and leeks contain similar amounts of sugar - endive has 0.25g of sugar per 100 grams and leek has 3.9g of sugar.
Protein
protein
Endive and leeks contain similar amounts of protein - endive has 1.3g of protein per 100 grams and leek has 1.5g of protein.
Fat
saturated fat
Both endive and leeks are low in saturated fat - endive has 0.05g of saturated fat per 100 grams and leek has 0.04g of saturated fat.
Vitamins
Vitamin C
Leek has 85% more Vitamin C than endive - endive has 6.5mg of Vitamin C per 100 grams and leek has 12mg of Vitamin C.
Vitamin A
Endive is a great source of Vitamin A and it has 30% more Vitamin A than leek - endive has 108ug of Vitamin A per 100 grams and leek has 83ug of Vitamin A.
Vitamin E
Endive and leeks contain similar amounts of Vitamin E - endive has 0.44mg of Vitamin E per 100 grams and leek has 0.92mg of Vitamin E.
Vitamin K
Endive is an excellent source of Vitamin K and it has 391% more Vitamin K than leek - endive has 231ug of Vitamin K per 100 grams and leek has 47ug of Vitamin K.
The B Vitamins
Endive has more riboflavin, pantothenic acid and folate, however, leek contains more Vitamin B6. Both endive and leeks contain significant amounts of thiamin and niacin.
| Endive | Leeks | |
|---|---|---|
| Thiamin | 0.08 MG | 0.06 MG |
| Riboflavin | 0.075 MG | 0.03 MG |
| Niacin | 0.4 MG | 0.4 MG |
| Pantothenic acid | 0.9 MG | 0.14 MG |
| Vitamin B6 | 0.02 MG | 0.233 MG |
| Folate | 142 UG | 64 UG |
Minerals
calcium
Both endive and leeks are high in calcium. Endive is very similar to endive for calcium - endive has 52mg of calcium per 100 grams and leek has 59mg of calcium.
iron
Leek is a great source of iron and it has 153% more iron than endive - endive has 0.83mg of iron per 100 grams and leek has 2.1mg of iron.
potassium
Endive is an excellent source of potassium and it has 74% more potassium than leek - endive has 314mg 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, endive has more kaempferol than leek per 100 grams, however, leek contains more myricetin than endive per 100 grams.
| Endive | Leeks | |
|---|---|---|
| kaempferol | 10.1 mg | 2.67 mg |
| myricetin | ~ | 0.22 mg |
| Quercetin | ~ | 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, both endive and leeks contain significant amounts of beta-carotene.
| Endive | Leeks | |
|---|---|---|
| beta-carotene | 1300 UG | 1000 UG |
| lutein + zeaxanthin | ~ | 1900 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, leek has more alpha linoleic acid (ALA) than endive per 100 grams.
| Endive | Leeks | |
|---|---|---|
| alpha linoleic acid | 0.013 G | 0.099 G |
| Total | 0.013 G | 0.099 G |
omega 6s
Comparing omega-6 fatty acids, both endive and leeks contain significant amounts of linoleic acid.
| Endive | Leeks | |
|---|---|---|
| linoleic acid | 0.075 G | 0.067 G |
| Total | 0.075 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.
Endive 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 endive or leeks contain more calories in 100 grams?Endive has 70% less calories than leek - endive has 17 calories in 100g and leek has 61 calories.
Does endive or leeks have more carbohydrates?
By weight, endive has 3.2 times fewer carbohydrates than leek - endive has 3.4g of carbs for 100g and leek has 14.2g of carbohydrates.
Does endive or leeks contain more calcium?
Both endive and leeks are high in calcium. Endive is very similar to endive for calcium - endive has 52mg of calcium in 100 grams and leek has 59mg of calcium.
Does endive or leeks contain more potassium?
Endive is a rich source of potassium and it has 70% more potassium than leek - endive has 314mg of potassium in 100 grams and leek has 180mg of potassium.