Grapes vs. Leeks
Nutrition comparison of Grapes and Leeks
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
grapes
versus
leeks
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in grapes and leeks:
- Leek has 75% less sugar than grape.
- Leek has more niacin, pantothenic acid, Vitamin B6 and folate.
- Leek has signficantly more Vitamin A than grape.
- Leek has signficantly more Vitamin C than grape.
- Leek is a great source of calcium and iron.
USDA sources for nutritional information: Grapes (Grapes, red or green (European type, such as Thompson seedless), 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 grapes contain similar amounts of calories - leek has 61 calories per 100 grams and grape has 69 calories.
For macronutrient ratios, grapes is lighter in protein, heavier in carbs and similar to leeks for fat. Grapes has a macronutrient ratio of 4:95:2 and for leeks, 9:86:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Grapes | Leeks | |
|---|---|---|
| Protein | 4% | 9% |
| Carbohydrates | 95% | 86% |
| Fat | 2% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Leeks and grapes contain similar amounts of carbs - leek has 14.2g of total carbs per 100 grams and grape has 18.1g of carbohydrates.
dietary fiber
Leek has 100% more dietary fiber than grape - leek has 1.8g of dietary fiber per 100 grams and grape has 0.9g of dietary fiber.
sugar
Leek has 75% less sugar than grape - leek has 3.9g of sugar per 100 grams and grape has 15.5g of sugar.
Protein
protein
Leeks and grapes contain similar amounts of protein - leek has 1.5g of protein per 100 grams and grape has 0.72g of protein.
Fat
saturated fat
Both leeks and grapes are low in saturated fat - leek has 0.04g of saturated fat per 100 grams and grape has 0.05g of saturated fat.
Vitamins
Vitamin C
Leek has signficantly more Vitamin C than grape - leek has 12mg of Vitamin C per 100 grams and grape has 3.2mg of Vitamin C.
Vitamin A
Leek has signficantly more Vitamin A than grape - leek has 83ug of Vitamin A per 100 grams and grape has 3ug of Vitamin A.
Vitamin E
Leeks and grapes contain similar amounts of Vitamin E - leek has 0.92mg of Vitamin E per 100 grams and grape has 0.19mg of Vitamin E.
Vitamin K
Leek has 222% more Vitamin K than grape - leek has 47ug of Vitamin K per 100 grams and grape has 14.6ug of Vitamin K.
The B Vitamins
Leek has more niacin, pantothenic acid, Vitamin B6 and folate. Both grapes and leeks contain significant amounts of thiamin and riboflavin.
| Grapes | Leeks | |
|---|---|---|
| Thiamin | 0.069 MG | 0.06 MG |
| Riboflavin | 0.07 MG | 0.03 MG |
| Niacin | 0.188 MG | 0.4 MG |
| Pantothenic acid | 0.05 MG | 0.14 MG |
| Vitamin B6 | 0.086 MG | 0.233 MG |
| Folate | 2 UG | 64 UG |
Minerals
calcium
Leek is a great source of calcium and it has 490% more calcium than grape - leek has 59mg of calcium per 100 grams and grape has 10mg of calcium.
iron
Leek is a great source of iron and it has 483% more iron than grape - leek has 2.1mg of iron per 100 grams and grape has 0.36mg of iron.
potassium
Leeks and grapes contain similar amounts of potassium - leek has 180mg of potassium per 100 grams and grape has 191mg of potassium.
Antioxidants and Phytonutrients
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,
| Grapes | Leeks | |
|---|---|---|
| beta-carotene | 39 UG | 1000 UG |
| alpha-carotene | 1 UG | ~ |
| lutein + zeaxanthin | 72 UG | 1900 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, leek has more alpha linoleic acid (ALA) than grape per 100 grams.
| Grapes | Leeks | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.099 G |
| Total | 0.011 G | 0.099 G |
omega 6s
Comparing omega-6 fatty acids, both grapes and leeks contain significant amounts of linoleic acid.
| Grapes | Leeks | |
|---|---|---|
| linoleic acid | 0.037 G | 0.067 G |
| Total | 0.037 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.
Grapes 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 grapes contain more calories in 100 grams?Leeks and grapes contain similar amounts of calories - leek has 61 calories in 100g and grape has 69 calories.
Does leeks or grapes have more carbohydrates?
By weight, leeks and grapes contain similar amounts of carbs - leek has 14.2g of carbs for 100g and grape has 18.1g of carbohydrates.