Leeks vs. Yellow Corn
Nutrition comparison of Leeks and Cooked Yellow Corn
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
leeks
versus
cooked
yellow corn
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in leeks and yellow corn:
- Leek has more beta-carotene and lutein + zeaxanthin than yellow corn, however, yellow corn contains more alpha-carotene than leek.
- Leek is a great source of calcium and iron.
- Yellow corn has more niacin and pantothenic acid, however, leek contains more folate.
- Yellow corn is a great source of dietary fiber.
USDA sources for nutritional information: Leeks (Leeks, (bulb and lower leaf-portion), raw) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Leek has 36% less calories than yellow corn - leek has 61 calories per 100 grams and yellow corn has 96 calories.
For macronutrient ratios, leeks is heavier in carbs, lighter in fat and similar to yellow corn for protein. Leeks has a macronutrient ratio of 9:87:4 and for yellow corn, 12:76:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Leeks | Yellow Corn | |
|---|---|---|
| Protein | 9% | 12% |
| Carbohydrates | 87% | 76% |
| Fat | 4% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Leek has 33% less carbohydrates than yellow corn - leek has 14.2g of total carbs per 100 grams and yellow corn has 21g of carbohydrates.
dietary fiber
Yellow corn is a great source of dietary fiber and it has 33% more dietary fiber than leek - leek has 1.8g of dietary fiber per 100 grams and yellow corn has 2.4g of dietary fiber.
sugar
Leeks and yellow corn contain similar amounts of sugar - leek has 3.9g of sugar per 100 grams and yellow corn has 4.5g of sugar.
Protein
protein
Yellow corn has 127% more protein than leek - leek has 1.5g of protein per 100 grams and yellow corn has 3.4g of protein.
Fat
saturated fat
Both leeks and yellow corn are low in saturated fat - leek has 0.04g of saturated fat per 100 grams and yellow corn has 0.2g of saturated fat.
Vitamins
Vitamin C
Leek has 118% more Vitamin C than yellow corn - leek has 12mg of Vitamin C per 100 grams and yellow corn has 5.5mg of Vitamin C.
Vitamin A
Leek has 538% more Vitamin A than yellow corn - leek has 83ug of Vitamin A per 100 grams and yellow corn has 13ug of Vitamin A.
Vitamin E
Leeks and yellow corn contain similar amounts of Vitamin E - leek has 0.92mg of Vitamin E per 100 grams and yellow corn has 0.09mg of Vitamin E.
Vitamin K
Leek has 116 times more Vitamin K than yellow corn - leek has 47ug of Vitamin K per 100 grams and yellow corn has 0.4ug of Vitamin K.
The B Vitamins
Yellow corn has more niacin and pantothenic acid, however, leek contains more folate. Both leeks and yellow corn contain significant amounts of thiamin, riboflavin and Vitamin B6.
| Leeks | Yellow Corn | |
|---|---|---|
| Thiamin | 0.06 MG | 0.093 MG |
| Riboflavin | 0.03 MG | 0.057 MG |
| Niacin | 0.4 MG | 1.683 MG |
| Pantothenic acid | 0.14 MG | 0.792 MG |
| Vitamin B6 | 0.233 MG | 0.139 MG |
| Folate | 64 UG | 23 UG |
Minerals
calcium
Leek is a great source of calcium and it has 18 times more calcium than yellow corn - leek has 59mg of calcium per 100 grams and yellow corn has 3mg of calcium.
iron
Leek is a great source of iron and it has 367% more iron than yellow corn - leek has 2.1mg of iron per 100 grams and yellow corn has 0.45mg of iron.
potassium
Leeks and yellow corn contain similar amounts of potassium - leek has 180mg of potassium per 100 grams and yellow corn has 218mg 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 and lutein + zeaxanthin than yellow corn per 100 grams, however, yellow corn contains more alpha-carotene than leek per 100 grams.
| Leeks | Yellow Corn | |
|---|---|---|
| beta-carotene | 1000 UG | 66 UG |
| lutein + zeaxanthin | 1900 UG | 906 UG |
| alpha-carotene | ~ | 23 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, leek has more alpha linoleic acid (ALA) than yellow corn per 100 grams.
| Leeks | Yellow Corn | |
|---|---|---|
| alpha linoleic acid | 0.099 G | 0.018 G |
| Total | 0.099 G | 0.018 G |
omega 6s
Comparing omega-6 fatty acids, yellow corn has more linoleic acid than leek per 100 grams.
| Leeks | Yellow Corn | |
|---|---|---|
| linoleic acid | 0.067 G | 0.586 G |
| Total | 0.067 G | 0.586 G |
Customize your serving size
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 Yellow Corn .
Note: The specific food items compared are: Leeks (Leeks, (bulb and lower leaf-portion), raw) and Yellow Corn (Corn, sweet, yellow, cooked, boiled, drained, without salt) .
Leeks g
()
|
Daily Values (%) |
Cooked Yellow Corn g
()
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|---|---|---|---|---|---|---|---|
| KCAL % |
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5% | calories | 5% |
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| G % |
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5% | carbohydrates | 5% |
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G % | |
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5% | dietary fiber | 5% |
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| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
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| G % |
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5% | saturated fat | 5% |
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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 % |
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5% | sodium | 5% |
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MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
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5% | Vitamin A | 5% |
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5% | Vitamin C | 5% |
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| IU % |
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5% | Vitamin D | 5% |
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5% | calcium | 5% |
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5% | iron | 5% |
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5% | magnesium | 5% |
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5% | potassium | 5% |
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5% | thiamin (Vit B1) | 5% |
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| MG % |
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5% | riboflavin (Vit B2) | 5% |
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| MG % |
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5% | niacin (Vit B3) | 5% |
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| MG % |
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5% | Vitamin B6 | 5% |
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| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
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5% | folate (Vit B9) | 5% |
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5% | Vitamin B12 | 5% |
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5% | Vitamin E | 5% |
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5% | Vitamin K | 5% |
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5% | protein | 5% |
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5% | biotin (Vit B7) | 5% |
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5% | choline | 5% |
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MG % | |
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5% | chlorine | 5% |
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5% | chromium | 5% |
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UG % | |
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5% | copper | 5% |
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5% | fluoride | 5% |
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5% | iodine | 5% |
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5% | manganese | 5% |
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5% | molybdenum | 5% |
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5% | phosphorus | 5% |
|
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5% | selenium | 5% |
|
UG % | |
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5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does leeks or yellow corn contain more calories in 100 grams?Leek has 40% less calories than yellow corn - leek has 61 calories in 100g and yellow corn has 96 calories.
Does leeks or yellow corn have more carbohydrates?
By weight, leek has 30% fewer carbohydrates than yellow corn - leek has 14.2g of carbs for 100g and yellow corn has 21g of carbohydrates.