Olives vs. Leeks
Nutrition comparison of Olives and Leeks
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olives
versus
leeks
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olives and leeks:
- Both olives and leeks are high in calcium and iron.
- Leek has 55.9 times less saturated fat than olive.
- Leek has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Leek has signficantly more Vitamin C than olive.
- Leek has signficantly more potassium than olive.
- Olive has 57% less carbohydrates than leek.
USDA sources for nutritional information: Olives (Olives, ripe, canned (small-extra large)) and Leeks (Leeks, (bulb and lower leaf-portion), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Olive is high in calories and leek has 47% less calories than olive - olive has 116 calories per 100 grams and leek has 61 calories.
For macronutrient ratios, olives is lighter in protein, much lighter in carbs and much heavier in fat compared to leeks per calorie. Olives has a macronutrient ratio of 3:19:78 and for leeks, 9:86:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olives | Leeks | |
|---|---|---|
| Protein | 3% | 9% |
| Carbohydrates | 19% | 86% |
| Fat | 78% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Olive has 57% less carbohydrates than leek - olive has 6g of total carbs per 100 grams and leek has 14.2g of carbohydrates.
dietary fiber
Olives and leeks contain similar amounts of dietary fiber - olive has 1.6g of dietary fiber per 100 grams and leek has 1.8g of dietary fiber.
sugar
Olive has less sugar than leek - leek has 3.9g of sugar per 100 grams and olive does not contain significant amounts.
Protein
protein
Olives and leeks contain similar amounts of protein - olive has 0.84g of protein per 100 grams and leek has 1.5g of protein.
Fat
saturated fat
Leek has 55.9 times less saturated fat than olive - olive has 2.3g of saturated fat per 100 grams and leek has 0.04g of saturated fat.
Vitamins
Vitamin C
Leek has signficantly more Vitamin C than olive - olive has 0.9mg of Vitamin C per 100 grams and leek has 12mg of Vitamin C.
Vitamin A
Leek has 388% more Vitamin A than olive - olive has 17ug of Vitamin A per 100 grams and leek has 83ug of Vitamin A.
Vitamin E
Olives and leeks contain similar amounts of Vitamin E - olive has 1.7mg of Vitamin E per 100 grams and leek has 0.92mg of Vitamin E.
Vitamin K
Leek has 32 times more Vitamin K than olive - olive has 1.4ug of Vitamin K per 100 grams and leek has 47ug of Vitamin K.
The B Vitamins
Leek has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Olives | Leeks | |
|---|---|---|
| Thiamin | 0.003 MG | 0.06 MG |
| Riboflavin | ~ | 0.03 MG |
| Niacin | 0.037 MG | 0.4 MG |
| Pantothenic acid | 0.015 MG | 0.14 MG |
| Vitamin B6 | 0.009 MG | 0.233 MG |
| Folate | ~ | 64 UG |
Minerals
calcium
Both olives and leeks are high in calcium. Olive has 49% more calcium than leek - olive has 88mg of calcium per 100 grams and leek has 59mg of calcium.
iron
Both olives and leeks are high in iron. Olive has 199% more iron than leek - olive has 6.3mg of iron per 100 grams and leek has 2.1mg of iron.
potassium
Leek has signficantly more potassium than olive - olive has 8mg 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, olive has more luteolin than leek per 100 grams, however, leek contains more kaempferol and myricetin than olive per 100 grams.
| Olives | Leeks | |
|---|---|---|
| luteolin | 2.8 mg | ~ |
| kaempferol | ~ | 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,
| Olives | Leeks | |
|---|---|---|
| beta-carotene | 198 UG | 1000 UG |
| lutein + zeaxanthin | 510 UG | 1900 UG |
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, olive has more linoleic acid than leek per 100 grams.
| Olives | Leeks | |
|---|---|---|
| other omega 6 | 0.055 G | ~ |
| linoleic acid | 0.629 G | 0.067 G |
| Total | 0.684 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.
Olives g
()
|
Daily Values (%) |
Leeks g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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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 % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
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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 olives or leeks contain more calories in 100 grams?Olive is high in calories and leek has 50% less calories than olive - olive has 116 calories in 100g and leek has 61 calories.
Does olives or leeks have more carbohydrates?
By weight, olive has 60% fewer carbohydrates than leek - olive has 6g of carbs for 100g and leek has 14.2g of carbohydrates.
Does olives or leeks contain more calcium?
Both olives and leeks are high in calcium. Olive has 50% more calcium than leek - olive has 88mg of calcium in 100 grams and leek has 59mg of calcium.
Does olives or leeks contain more iron?
Both olives and leeks are high in iron. Olive has 200% more iron than leek - olive has 6.3mg of iron in 100 grams and leek has 2.1mg of iron.