Leeks vs. Pumpkin Puree
Nutrition comparison of Leeks and Pumpkin Puree
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
leeks
versus
pumpkin puree
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in leeks and pumpkin puree:
- Leek has more thiamin, Vitamin B6 and folate, however, pumpkin puree contains more pantothenic acid.
- Leek is a great source of calcium and iron.
- Pumpkin puree has more beta-carotene and alpha-carotene than leek, however, leek contains more lutein + zeaxanthin than pumpkin puree.
- Pumpkin puree is a great source of dietary fiber.
- Pumpkin puree is an excellent source of Vitamin A.
USDA sources for nutritional information: Leeks (Leeks, (bulb and lower leaf-portion), raw) and Pumpkin Puree (Pumpkin, canned, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Pumpkin puree has 44% less calories than leek - pumpkin puree has 34 calories per 100 grams and leek has 61 calories.
For macronutrient ratios, leeks is heavier in carbs and similar to pumpkin puree for protein and fat. Leeks has a macronutrient ratio of 9:86:5 and for pumpkin puree, 11:82:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Leeks | Pumpkin Puree | |
|---|---|---|
| Protein | 9% | 11% |
| Carbohydrates | 86% | 82% |
| Fat | 5% | 7% |
| Alcohol | ~ | ~ |
carbohydrates
Pumpkin puree has 43% less carbohydrates than leek - pumpkin puree has 8.1g of total carbs per 100 grams and leek has 14.2g of carbohydrates.
dietary fiber
Pumpkin puree is a great source of dietary fiber and it has 61% more dietary fiber than leek - pumpkin puree has 2.9g of dietary fiber per 100 grams and leek has 1.8g of dietary fiber.
sugar
Pumpkin puree and leeks contain similar amounts of sugar - pumpkin puree has 3.3g of sugar per 100 grams and leek has 3.9g of sugar.
Protein
protein
Pumpkin puree and leeks contain similar amounts of protein - pumpkin puree has 1.1g of protein per 100 grams and leek has 1.5g of protein.
Fat
saturated fat
Both pumpkin puree and leeks are low in saturated fat - pumpkin puree has 0.15g of saturated fat per 100 grams and leek has 0.04g of saturated fat.
Vitamins
Vitamin C
Leek has 186% more Vitamin C than pumpkin puree - pumpkin puree has 4.2mg of Vitamin C per 100 grams and leek has 12mg of Vitamin C.
Vitamin A
Pumpkin puree is an excellent source of Vitamin A and it has 837% more Vitamin A than leek - pumpkin puree has 778ug of Vitamin A per 100 grams and leek has 83ug of Vitamin A.
Vitamin E
Pumpkin puree and leeks contain similar amounts of Vitamin E - pumpkin puree has 1.1mg of Vitamin E per 100 grams and leek has 0.92mg of Vitamin E.
Vitamin K
Leek has 194% more Vitamin K than pumpkin puree - pumpkin puree has 16ug of Vitamin K per 100 grams and leek has 47ug of Vitamin K.
The B Vitamins
Leek has more thiamin, Vitamin B6 and folate, however, pumpkin puree contains more pantothenic acid. Both leeks and pumpkin puree contain significant amounts of riboflavin and niacin.
| Leeks | Pumpkin Puree | |
|---|---|---|
| Thiamin | 0.06 MG | 0.024 MG |
| Riboflavin | 0.03 MG | 0.054 MG |
| Niacin | 0.4 MG | 0.367 MG |
| Pantothenic acid | 0.14 MG | 0.4 MG |
| Vitamin B6 | 0.233 MG | 0.056 MG |
| Folate | 64 UG | 12 UG |
Minerals
calcium
Leek is a great source of calcium and it has 127% more calcium than pumpkin puree - pumpkin puree has 26mg of calcium per 100 grams and leek has 59mg of calcium.
iron
Leek is a great source of iron and it has 51% more iron than pumpkin puree - pumpkin puree has 1.4mg of iron per 100 grams and leek has 2.1mg of iron.
potassium
Pumpkin puree and leeks contain similar amounts of potassium - pumpkin puree has 206mg of potassium per 100 grams and leek has 180mg 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, pumpkin puree has more beta-carotene and alpha-carotene than leek per 100 grams, however, leek contains more lutein + zeaxanthin than pumpkin puree per 100 grams.
| Leeks | Pumpkin Puree | |
|---|---|---|
| beta-carotene | 1000 UG | 6940 UG |
| lutein + zeaxanthin | 1900 UG | ~ |
| alpha-carotene | ~ | 4795 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, leek has more alpha linoleic acid (ALA) than pumpkin puree per 100 grams.
| Leeks | Pumpkin Puree | |
|---|---|---|
| alpha linoleic acid | 0.099 G | 0.008 G |
| Total | 0.099 G | 0.008 G |
omega 6s
Comparing omega-6 fatty acids, leek has more linoleic acid than pumpkin puree per 100 grams.
| Leeks | Pumpkin Puree | |
|---|---|---|
| linoleic acid | 0.067 G | 0.007 G |
| Total | 0.067 G | 0.007 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.
Note: The specific food items compared are: Leeks (Leeks, (bulb and lower leaf-portion), raw) and Pumpkin Puree (Pumpkin, canned, without salt) .
Leeks g
()
|
Daily Values (%) |
Pumpkin Puree 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 pumpkin puree or leeks contain more calories in 100 grams?Pumpkin puree has 40% less calories than leek - pumpkin puree has 34 calories in 100g and leek has 61 calories.
Does pumpkin puree or leeks have more carbohydrates?
By weight, pumpkin puree has 40% fewer carbohydrates than leek - pumpkin puree has 8.1g of carbs for 100g and leek has 14.2g of carbohydrates.