Orange vs. Leeks
Nutrition comparison of Orange and Leeks
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
orange
versus
leeks
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in orange and leeks:
- Both leeks and orange are high in calcium.
- Leek has 57% less sugar than orange.
- Leek has more Vitamin B6 and folate.
- Leek has signficantly more Vitamin A than orange.
- Leek is a great source of iron.
- Orange is a great source of dietary fiber.
- Orange is an excellent source of Vitamin C.
USDA sources for nutritional information: Orange (Oranges, raw, Florida) and Leeks (Leeks, (bulb and lower leaf-portion), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Leeks and orange contain similar amounts of calories - leek has 61 calories per 100 grams and orange has 46 calories.
For macronutrient ratios, orange is heavier in carbs and similar to leeks for protein and fat. Orange has a macronutrient ratio of 6:91:4 and for leeks, 9:86:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Orange | Leeks | |
|---|---|---|
| Protein | 6% | 9% |
| Carbohydrates | 91% | 86% |
| Fat | 4% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Leeks and orange contain similar amounts of carbs - leek has 14.2g of total carbs per 100 grams and orange has 11.5g of carbohydrates.
dietary fiber
Orange is a great source of dietary fiber and it has 33% more dietary fiber than leek - leek has 1.8g of dietary fiber per 100 grams and orange has 2.4g of dietary fiber.
sugar
Leek has 57% less sugar than orange - leek has 3.9g of sugar per 100 grams and orange has 9.1g of sugar.
Protein
protein
Leeks and orange contain similar amounts of protein - leek has 1.5g of protein per 100 grams and orange has 0.7g of protein.
Fat
saturated fat
Both leeks and orange are low in saturated fat - leek has 0.04g of saturated fat per 100 grams and orange has 0.03g of saturated fat.
Vitamins
Vitamin C
Orange is an excellent source of Vitamin C and it has 275% more Vitamin C than leek - leek has 12mg of Vitamin C per 100 grams and orange has 45mg of Vitamin C.
Vitamin A
Leek has signficantly more Vitamin A than orange - leek has 83ug of Vitamin A per 100 grams and orange has 11ug of Vitamin A.
Vitamin E
Leeks and orange contain similar amounts of Vitamin E - leek has 0.92mg of Vitamin E per 100 grams and orange has 0.18mg of Vitamin E.
Vitamin K
Leek has more Vitamin K than orange - leek has 47ug of Vitamin K per 100 grams and orange does not contain significant amounts.
The B Vitamins
Leek has more Vitamin B6 and folate. Both orange and leeks contain significant amounts of thiamin, riboflavin, niacin and pantothenic acid.
| Orange | Leeks | |
|---|---|---|
| Thiamin | 0.1 MG | 0.06 MG |
| Riboflavin | 0.04 MG | 0.03 MG |
| Niacin | 0.4 MG | 0.4 MG |
| Pantothenic acid | 0.25 MG | 0.14 MG |
| Vitamin B6 | 0.051 MG | 0.233 MG |
| Folate | 17 UG | 64 UG |
Minerals
calcium
Both leeks and orange are high in calcium. Leek has 37% more calcium than orange - leek has 59mg of calcium per 100 grams and orange has 43mg of calcium.
iron
Leek is a great source of iron and it has 22 times more iron than orange - leek has 2.1mg of iron per 100 grams and orange has 0.09mg of iron.
potassium
Leeks and orange contain similar amounts of potassium - leek has 180mg of potassium per 100 grams and orange has 169mg 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,
| Orange | Leeks | |
|---|---|---|
| beta-carotene | 71 UG | 1000 UG |
| alpha-carotene | 11 UG | ~ |
| lutein + zeaxanthin | 129 UG | 1900 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, leek has more alpha linoleic acid (ALA) than orange per 100 grams.
| Orange | Leeks | |
|---|---|---|
| alpha linoleic acid | 0.011 G | 0.099 G |
| Total | 0.011 G | 0.099 G |
omega 6s
Comparing omega-6 fatty acids, leek has more linoleic acid than orange per 100 grams.
| Orange | Leeks | |
|---|---|---|
| linoleic acid | 0.031 G | 0.067 G |
| Total | 0.031 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.
Orange 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 orange contain more calories in 100 grams?Leeks and orange contain similar amounts of calories - leek has 61 calories in 100g and orange has 46 calories.
Does leeks or orange have more carbohydrates?
By weight, leeks and orange contain similar amounts of carbs - leek has 14.2g of carbs for 100g and orange has 11.5g of carbohydrates.
Does leeks or orange contain more calcium?
Both leeks and orange are high in calcium. Leek has 40% more calcium than orange - leek has 59mg of calcium in 100 grams and orange has 43mg of calcium.