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:
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 similar to watercress for fat. Leeks has a macronutrient ratio of 9:87:4 and for watercress, 60:34:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Leeks | Watercress | |
---|---|---|
Protein | 9% | 60% |
Carbohydrates | 87% | 34% |
Fat | 4% | 6% |
Alcohol | ~ | ~ |
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.
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.
Leeks and watercress contain similar amounts of sugar - leek has 3.9g of sugar per 100 grams and watercress has 0.2g of sugar.
Leeks and watercress contain similar amounts of protein - leek has 1.5g of protein per 100 grams and watercress has 2.3g of protein.
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.
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.
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.
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.
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.
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 |
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.
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.
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.
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 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 |
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 |
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 |
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Leeks or Watercress .
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 % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
MG % |
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5% | Vitamin E | 5% |
|
MG % | |
UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
G % |
|
5% | protein | 5% |
|
G % | |
UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
MG % |
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5% | choline | 5% |
|
MG % | |
MG % |
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5% | chlorine | 5% |
|
MG % | |
UG % |
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5% | chromium | 5% |
|
UG % | |
MG % |
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5% | copper | 5% |
|
MG % | |
UG % |
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5% | fluoride | 5% |
|
UG % | |
UG % |
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5% | iodine | 5% |
|
UG % | |
MG % |
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5% | manganese | 5% |
|
MG % | |
UG % |
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5% | molybdenum | 5% |
|
UG % | |
MG % |
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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 | |||