Leeks vs. Peas
Nutrition comparison of Leeks and Peas
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
leeks
versus
peas
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in leeks and peas:
- Leek has more beta-carotene than pea, however, pea contains more alpha-carotene than leek.
- Leek is a great source of calcium and iron.
- Pea has more thiamin, riboflavin and niacin.
- Pea is a great source of potassium.
- Pea is an excellent source of Vitamin C and dietary fiber.
USDA sources for nutritional information: Leeks (Leeks, (bulb and lower leaf-portion), raw) and Peas (Peas, green, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Leek has 25% less calories than pea - leek has 61 calories per 100 grams and pea has 81 calories.
For macronutrient ratios, leeks is lighter in protein, heavier in carbs and similar to peas for fat. Leeks has a macronutrient ratio of 9:86:5 and for peas, 26:69:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Leeks | Peas | |
|---|---|---|
| Protein | 9% | 26% |
| Carbohydrates | 86% | 69% |
| Fat | 5% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Leeks and peas contain similar amounts of carbs - leek has 14.2g of total carbs per 100 grams and pea has 14.5g of carbohydrates.
dietary fiber
Pea is an excellent source of dietary fiber and it has 217% more dietary fiber than leek - leek has 1.8g of dietary fiber per 100 grams and pea has 5.7g of dietary fiber.
sugar
Leeks and peas contain similar amounts of sugar - leek has 3.9g of sugar per 100 grams and pea has 5.7g of sugar.
Protein
protein
Pea has 261% more protein than leek - leek has 1.5g of protein per 100 grams and pea has 5.4g of protein.
Fat
saturated fat
Both leeks and peas are low in saturated fat - leek has 0.04g of saturated fat per 100 grams and pea has 0.07g of saturated fat.
Vitamins
Vitamin C
Pea is an excellent source of Vitamin C and it has 233% more Vitamin C than leek - leek has 12mg of Vitamin C per 100 grams and pea has 40mg of Vitamin C.
Vitamin A
Leek has 118% more Vitamin A than pea - leek has 83ug of Vitamin A per 100 grams and pea has 38ug of Vitamin A.
Vitamin E
Leeks and peas contain similar amounts of Vitamin E - leek has 0.92mg of Vitamin E per 100 grams and pea has 0.13mg of Vitamin E.
Vitamin K
Leek has 90% more Vitamin K than pea - leek has 47ug of Vitamin K per 100 grams and pea has 24.8ug of Vitamin K.
The B Vitamins
Pea has more thiamin, riboflavin and niacin. Both leeks and peas contain significant amounts of pantothenic acid, Vitamin B6 and folate.
| Leeks | Peas | |
|---|---|---|
| Thiamin | 0.06 MG | 0.266 MG |
| Riboflavin | 0.03 MG | 0.132 MG |
| Niacin | 0.4 MG | 2.09 MG |
| Pantothenic acid | 0.14 MG | 0.104 MG |
| Vitamin B6 | 0.233 MG | 0.169 MG |
| Folate | 64 UG | 65 UG |
Minerals
calcium
Leek is a great source of calcium and it has 136% more calcium than pea - leek has 59mg of calcium per 100 grams and pea has 25mg of calcium.
iron
Leek is a great source of iron and it has 43% more iron than pea - leek has 2.1mg of iron per 100 grams and pea has 1.5mg of iron.
potassium
Pea is a great source of potassium and it has 36% more potassium than leek - leek has 180mg of potassium per 100 grams and pea has 244mg 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, leek has more beta-carotene than pea per 100 grams, however, pea contains more alpha-carotene than leek per 100 grams. Both leeks and peas contain significant amounts of lutein + zeaxanthin.
| Leeks | Peas | |
|---|---|---|
| beta-carotene | 1000 UG | 449 UG |
| lutein + zeaxanthin | 1900 UG | 2477 UG |
| alpha-carotene | ~ | 21 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, leek has more alpha linoleic acid (ALA) than pea per 100 grams.
| Leeks | Peas | |
|---|---|---|
| alpha linoleic acid | 0.099 G | 0.035 G |
| Total | 0.099 G | 0.035 G |
omega 6s
Comparing omega-6 fatty acids, pea has more linoleic acid than leek per 100 grams.
| Leeks | Peas | |
|---|---|---|
| linoleic acid | 0.067 G | 0.152 G |
| Total | 0.067 G | 0.152 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 (%) |
Peas 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 peas contain more calories in 100 grams?Leek has 30% less calories than pea - leek has 61 calories in 100g and pea has 81 calories.
Does leeks or peas have more carbohydrates?
By weight, leeks and peas contain similar amounts of carbs - leek has 14.2g of carbs for 100g and pea has 14.5g of carbohydrates.