Leeks vs. Watercress
Nutrition comparison of Leeks and Watercress
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
leeks
versus
watercress
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in leeks and watercress:
- Both leeks and watercress are high in calcium.
- Leek is a great source of iron.
- Watercress has 4.5 times less calories than leek.
- Watercress has 9.9 times less carbohydrates than leek.
- Watercress has more riboflavin, however, leek contains more niacin and folate.
- Watercress is an excellent source of Vitamin A, Vitamin C, Vitamin K and potassium.
USDA sources for nutritional information: Leeks (Leeks, (bulb and lower leaf-portion), raw) and Watercress (Watercress, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Watercress has 4.5 times less calories than leek - leek has 61 calories per 100 grams and watercress has 11 calories.
For macronutrient ratios, leeks is much lighter in protein, much heavier in carbs and heavier in fat compared to watercress per calorie. Leeks has a macronutrient ratio of 9:86:5 and for watercress, 67:33:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Leeks | Watercress | |
|---|---|---|
| Protein | 9% | 67% |
| Carbohydrates | 86% | 33% |
| Fat | 5% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Watercress has 9.9 times less carbohydrates than leek - leek has 14.2g of total carbs per 100 grams and watercress has 1.3g of carbohydrates.
dietary fiber
Leek has 260% more dietary fiber than watercress - leek has 1.8g of dietary fiber per 100 grams and watercress has 0.5g of dietary fiber.
sugar
Leeks and watercress contain similar amounts of sugar - leek has 3.9g of sugar per 100 grams and watercress has 0.2g of sugar.
Protein
protein
Leeks and watercress contain similar amounts of protein - leek has 1.5g of protein per 100 grams and watercress has 2.3g of protein.
Fat
saturated fat
Both leeks and watercress are low in saturated fat - leek has 0.04g of saturated fat per 100 grams and watercress has 0.03g of saturated fat.
Vitamins
Vitamin C
Watercress is an excellent source of Vitamin C and it has 258% more Vitamin C than leek - leek has 12mg of Vitamin C per 100 grams and watercress has 43mg of Vitamin C.
Vitamin A
Watercress is an excellent source of Vitamin A and it has 93% more Vitamin A than leek - leek has 83ug of Vitamin A per 100 grams and watercress has 160ug of Vitamin A.
Vitamin E
Leeks and watercress contain similar amounts of Vitamin E - leek has 0.92mg of Vitamin E per 100 grams and watercress has 1mg of Vitamin E.
Vitamin K
Watercress is an excellent source of Vitamin K and it has 432% more Vitamin K than leek - leek has 47ug of Vitamin K per 100 grams and watercress has 250ug of Vitamin K.
The B Vitamins
Watercress has more riboflavin, however, leek contains more niacin and folate. Both leeks and watercress contain significant amounts of thiamin, pantothenic acid and Vitamin B6.
| Leeks | Watercress | |
|---|---|---|
| Thiamin | 0.06 MG | 0.09 MG |
| Riboflavin | 0.03 MG | 0.12 MG |
| Niacin | 0.4 MG | 0.2 MG |
| Pantothenic acid | 0.14 MG | 0.31 MG |
| Vitamin B6 | 0.233 MG | 0.129 MG |
| Folate | 64 UG | 9 UG |
Minerals
calcium
Both leeks and watercress are high in calcium. Watercress has 103% more calcium than leek - leek has 59mg of calcium per 100 grams and watercress has 120mg of calcium.
iron
Leek is a great source of iron and it has 950% more iron than watercress - leek has 2.1mg of iron per 100 grams and watercress has 0.2mg of iron.
potassium
Watercress is an excellent source of potassium and it has 83% more potassium than leek - leek has 180mg of potassium per 100 grams and watercress has 330mg 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, both leeks and watercress contain significant amounts of myricetin.
| Leeks | Watercress | |
|---|---|---|
| kaempferol | 2.67 mg | 23.03 mg |
| myricetin | 0.22 mg | 0.2 mg |
| Quercetin | 0.09 mg | 29.99 mg |
| apigenin | ~ | 0.01 mg |
| luteolin | ~ | 0.02 mg |
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, both leeks and watercress contain significant amounts of beta-carotene.
| Leeks | Watercress | |
|---|---|---|
| beta-carotene | 1000 UG | 1914 UG |
| lutein + zeaxanthin | 1900 UG | 5767 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, leek has more alpha linoleic acid (ALA) than watercress per 100 grams.
| Leeks | Watercress | |
|---|---|---|
| alpha linoleic acid | 0.099 G | 0.023 G |
| Total | 0.099 G | 0.023 G |
omega 6s
Comparing omega-6 fatty acids, leek has more linoleic acid than watercress per 100 grams.
| Leeks | Watercress | |
|---|---|---|
| linoleic acid | 0.067 G | 0.012 G |
| Total | 0.067 G | 0.012 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 Watercress (Watercress, raw) .
Leeks g
()
|
Daily Values (%) |
Watercress 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 watercress contain more calories in 100 grams?Watercress has 4.5 times less calories than leek - leek has 61 calories in 100g and watercress has 11 calories.
Is leeks or watercress better for protein?
Leeks and watercress contain similar amounts of protein - leek has 1.5g of protein per 100 grams and watercress has 2.3g of protein.
Does leeks or watercress have more carbohydrates?
By weight, watercress has 9.9 times fewer carbohydrates than leek - leek has 14.2g of carbs for 100g and watercress has 1.3g of carbohydrates.
Does leeks or watercress contain more calcium?
Both leeks and watercress are high in calcium. Watercress has 100% more calcium than leek - leek has 59mg of calcium in 100 grams and watercress has 120mg of calcium.
Does leeks or watercress contain more potassium?
Watercress is a rich source of potassium and it has 80% more potassium than leek - leek has 180mg of potassium in 100 grams and watercress has 330mg of potassium.