Leeks vs. Parsnip
Nutrition comparison of Leeks and Parsnip
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
leeks
versus
parsnip
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in leeks and parsnip:
- Leek has signficantly more Vitamin A than parsnip.
- Leek is a great source of calcium and iron.
- Parsnip has more pantothenic acid, however, leek contains more Vitamin B6.
- Parsnip is a great source of Vitamin C.
- Parsnip is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Leeks (Leeks, (bulb and lower leaf-portion), raw) and Parsnip (Parsnips, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Leeks and parsnip contain similar amounts of calories - leek has 61 calories per 100 grams and parsnip has 75 calories.
For macronutrient ratios, leeks is lighter in carbs and similar to parsnip for protein and fat. Leeks has a macronutrient ratio of 9:86:5 and for parsnip, 6:91:3 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Leeks | Parsnip | |
|---|---|---|
| Protein | 9% | 6% |
| Carbohydrates | 86% | 91% |
| Fat | 5% | 3% |
| Alcohol | ~ | ~ |
carbohydrates
Leeks and parsnip contain similar amounts of carbs - leek has 14.2g of total carbs per 100 grams and parsnip has 18g of carbohydrates.
dietary fiber
Parsnip is an excellent source of dietary fiber and it has 172% more dietary fiber than leek - leek has 1.8g of dietary fiber per 100 grams and parsnip has 4.9g of dietary fiber.
sugar
Leeks and parsnip contain similar amounts of sugar - leek has 3.9g of sugar per 100 grams and parsnip has 4.8g of sugar.
Protein
protein
Leeks and parsnip contain similar amounts of protein - leek has 1.5g of protein per 100 grams and parsnip has 1.2g of protein.
Fat
saturated fat
Both leeks and parsnip are low in saturated fat - leek has 0.04g of saturated fat per 100 grams and parsnip has 0.05g of saturated fat.
Vitamins
Vitamin C
Parsnip is a great source of Vitamin C and it has 42% more Vitamin C than leek - leek has 12mg of Vitamin C per 100 grams and parsnip has 17mg of Vitamin C.
Vitamin A
Leek has signficantly more Vitamin A than parsnip - leek has 83ug of Vitamin A per 100 grams and parsnip does not contain significant amounts.
Vitamin E
Leeks and parsnip contain similar amounts of Vitamin E - leek has 0.92mg of Vitamin E per 100 grams and parsnip has 1.5mg of Vitamin E.
Vitamin K
Leek has 109% more Vitamin K than parsnip - leek has 47ug of Vitamin K per 100 grams and parsnip has 22.5ug of Vitamin K.
The B Vitamins
Parsnip has more pantothenic acid, however, leek contains more Vitamin B6. Both leeks and parsnip contain significant amounts of thiamin, riboflavin, niacin and folate.
| Leeks | Parsnip | |
|---|---|---|
| Thiamin | 0.06 MG | 0.09 MG |
| Riboflavin | 0.03 MG | 0.05 MG |
| Niacin | 0.4 MG | 0.7 MG |
| Pantothenic acid | 0.14 MG | 0.6 MG |
| Vitamin B6 | 0.233 MG | 0.09 MG |
| Folate | 64 UG | 67 UG |
Minerals
calcium
Leek is a great source of calcium and it has 64% more calcium than parsnip - leek has 59mg of calcium per 100 grams and parsnip has 36mg of calcium.
iron
Leek is a great source of iron and it has 256% more iron than parsnip - leek has 2.1mg of iron per 100 grams and parsnip has 0.59mg of iron.
potassium
Parsnip is an excellent source of potassium and it has 108% more potassium than leek - leek has 180mg of potassium per 100 grams and parsnip has 375mg 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 parsnip per 100 grams, however, parsnip contains more quercetin than leek per 100 grams.
| Leeks | Parsnip | |
|---|---|---|
| kaempferol | 2.67 mg | ~ |
| myricetin | 0.22 mg | ~ |
| Quercetin | 0.09 mg | 0.99 mg |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, leek has more alpha linoleic acid (ALA) than parsnip per 100 grams.
| Leeks | Parsnip | |
|---|---|---|
| alpha linoleic acid | 0.099 G | 0.003 G |
| Total | 0.099 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, both leeks and parsnip contain significant amounts of linoleic acid.
| Leeks | Parsnip | |
|---|---|---|
| linoleic acid | 0.067 G | 0.041 G |
| Total | 0.067 G | 0.041 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.
Leeks g
()
|
Daily Values (%) |
Parsnip 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 parsnip contain more calories in 100 grams?Leeks and parsnip contain similar amounts of calories - leek has 61 calories in 100g and parsnip has 75 calories.
Does leeks or parsnip have more carbohydrates?
By weight, leeks and parsnip contain similar amounts of carbs - leek has 14.2g of carbs for 100g and parsnip has 18g of carbohydrates.
Does leeks or parsnip contain more potassium?
Parsnip is a rich source of potassium and it has 110% more potassium than leek - leek has 180mg of potassium in 100 grams and parsnip has 375mg of potassium.