Leeks vs. Russet Potato
Nutrition comparison of Leeks and Russet Potato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
leeks
versus
russet potato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in leeks and russet potato:
- Leek has signficantly more Vitamin A than russet potato.
- Leek is a great source of calcium and iron.
- Russet potato has more niacin, however, leek contains more folate.
- Russet potato is an excellent source of potassium.
USDA sources for nutritional information: Leeks (Leeks, (bulb and lower leaf-portion), raw) and Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Leeks and russet potato contain similar amounts of calories - leek has 61 calories per 100 grams and russet potato has 79 calories.
For macronutrient ratios, leeks is heavier in fat and similar to russet potato for protein and carbs. Leeks has a macronutrient ratio of 9:86:5 and for russet potato, 11:89:1 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Leeks | Russet Potato | |
|---|---|---|
| Protein | 9% | 11% |
| Carbohydrates | 86% | 89% |
| Fat | 5% | 1% |
| Alcohol | ~ | ~ |
carbohydrates
Leeks and russet potato contain similar amounts of carbs - leek has 14.2g of total carbs per 100 grams and russet potato has 18.1g of carbohydrates.
dietary fiber
Leek has 38% more dietary fiber than russet potato - leek has 1.8g of dietary fiber per 100 grams and russet potato has 1.3g of dietary fiber.
sugar
Leeks and russet potato contain similar amounts of sugar - leek has 3.9g of sugar per 100 grams and russet potato has 0.62g of sugar.
Protein
protein
Leeks and russet potato contain similar amounts of protein - leek has 1.5g of protein per 100 grams and russet potato has 2.1g of protein.
Fat
saturated fat
Both leeks and russet potato are low in saturated fat - leek has 0.04g of saturated fat per 100 grams and russet potato has 0.03g of saturated fat.
Vitamins
Vitamin C
Leek has 111% more Vitamin C than russet potato - leek has 12mg of Vitamin C per 100 grams and russet potato has 5.7mg of Vitamin C.
Vitamin A
Leek has signficantly more Vitamin A than russet potato - leek has 83ug of Vitamin A per 100 grams and russet potato does not contain significant amounts.
Vitamin E
Leeks and russet potato contain similar amounts of Vitamin E - leek has 0.92mg of Vitamin E per 100 grams and russet potato has 0.01mg of Vitamin E.
Vitamin K
Leek has 25 times more Vitamin K than russet potato - leek has 47ug of Vitamin K per 100 grams and russet potato has 1.8ug of Vitamin K.
The B Vitamins
Russet potato has more niacin, however, leek contains more folate. Both leeks and russet potato contain significant amounts of thiamin, riboflavin, pantothenic acid and Vitamin B6.
| Leeks | Russet Potato | |
|---|---|---|
| Thiamin | 0.06 MG | 0.082 MG |
| Riboflavin | 0.03 MG | 0.033 MG |
| Niacin | 0.4 MG | 1.035 MG |
| Pantothenic acid | 0.14 MG | 0.301 MG |
| Vitamin B6 | 0.233 MG | 0.345 MG |
| Folate | 64 UG | 14 UG |
Minerals
calcium
Leek is a great source of calcium and it has 354% more calcium than russet potato - leek has 59mg of calcium per 100 grams and russet potato has 13mg of calcium.
iron
Leek is a great source of iron and it has 144% more iron than russet potato - leek has 2.1mg of iron per 100 grams and russet potato has 0.86mg of iron.
potassium
Russet potato is an excellent source of potassium and it has 132% more potassium than leek - leek has 180mg of potassium per 100 grams and russet potato has 417mg 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,
| Leeks | Russet Potato | |
|---|---|---|
| beta-carotene | 1000 UG | ~ |
| lutein + zeaxanthin | 1900 UG | 5 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, leek has more alpha linoleic acid (ALA) than russet potato per 100 grams.
| Leeks | Russet Potato | |
|---|---|---|
| alpha linoleic acid | 0.099 G | 0.01 G |
| Total | 0.099 G | 0.01 G |
omega 6s
Comparing omega-6 fatty acids, leek has more linoleic acid than russet potato per 100 grams.
| Leeks | Russet Potato | |
|---|---|---|
| linoleic acid | 0.067 G | 0.032 G |
| Total | 0.067 G | 0.032 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 Russet Potato (Potatoes, russet, flesh and skin, raw (Includes foods for USDA's Food Distribution Program)) .
Leeks g
()
|
Daily Values (%) |
Russet Potato 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 russet potato contain more calories in 100 grams?Leeks and russet potato contain similar amounts of calories - leek has 61 calories in 100g and russet potato has 79 calories.
Does leeks or russet potato have more carbohydrates?
By weight, leeks and russet potato contain similar amounts of carbs - leek has 14.2g of carbs for 100g and russet potato has 18.1g of carbohydrates.
Does leeks or russet potato contain more potassium?
Russet potato is a rich source of potassium and it has 130% more potassium than leek - leek has 180mg of potassium in 100 grams and russet potato has 417mg of potassium.