Lentils vs. Leeks
Nutrition comparison of Cooked Lentils and Leeks
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
lentils
versus
leeks
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in lentils and leeks:
- Both leeks and lentils are high in iron.
- Leek has signficantly more Vitamin A than lentil.
- Leek has signficantly more Vitamin C than lentil.
- Leek is a great source of calcium.
- Lentil has more thiamin, riboflavin, niacin, pantothenic acid and folate.
- Lentil is a great source of protein.
- Lentil is an excellent source of dietary fiber and potassium.
USDA sources for nutritional information: Lentils (Lentils, mature seeds, cooked, boiled, without salt) and Leeks (Leeks, (bulb and lower leaf-portion), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Lentil is high in calories and leek has 47% less calories than lentil - leek has 61 calories per 100 grams and lentil has 116 calories.
For macronutrient ratios, lentils is much heavier in protein, lighter in carbs and similar to leeks for fat. Lentils has a macronutrient ratio of 30:67:3 and for leeks, 9:87:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Lentils | Leeks | |
|---|---|---|
| Protein | 30% | 9% |
| Carbohydrates | 67% | 87% |
| Fat | 3% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Leeks and lentils contain similar amounts of carbs - leek has 14.2g of total carbs per 100 grams and lentil has 20.1g of carbohydrates.
dietary fiber
Lentil is an excellent source of dietary fiber and it has 339% more dietary fiber than leek - leek has 1.8g of dietary fiber per 100 grams and lentil has 7.9g of dietary fiber.
sugar
Leeks and lentils contain similar amounts of sugar - leek has 3.9g of sugar per 100 grams and lentil has 1.8g of sugar.
Protein
protein
Lentil is a great source of protein and it has 501% more protein than leek - leek has 1.5g of protein per 100 grams and lentil has 9g of protein.
Fat
saturated fat
Both leeks and lentils are low in saturated fat - leek has 0.04g of saturated fat per 100 grams and lentil has 0.05g of saturated fat.
Vitamins
Vitamin C
Leek has signficantly more Vitamin C than lentil - leek has 12mg of Vitamin C per 100 grams and lentil has 1.5mg of Vitamin C.
Vitamin A
Leek has signficantly more Vitamin A than lentil - leek has 83ug of Vitamin A per 100 grams and lentil does not contain significant amounts.
Vitamin E
Leeks and lentils contain similar amounts of Vitamin E - leek has 0.92mg of Vitamin E per 100 grams and lentil has 0.11mg of Vitamin E.
Vitamin K
Leek has 26 times more Vitamin K than lentil - leek has 47ug of Vitamin K per 100 grams and lentil has 1.7ug of Vitamin K.
The B Vitamins
Lentil has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both lentils and leeks contain significant amounts of Vitamin B6.
| Lentils | Leeks | |
|---|---|---|
| Thiamin | 0.169 MG | 0.06 MG |
| Riboflavin | 0.073 MG | 0.03 MG |
| Niacin | 1.06 MG | 0.4 MG |
| Pantothenic acid | 0.638 MG | 0.14 MG |
| Vitamin B6 | 0.178 MG | 0.233 MG |
| Folate | 181 UG | 64 UG |
Minerals
calcium
Leek is a great source of calcium and it has 211% more calcium than lentil - leek has 59mg of calcium per 100 grams and lentil has 19mg of calcium.
iron
Both leeks and lentils are high in iron. Lentil has 59% more iron than leek - leek has 2.1mg of iron per 100 grams and lentil has 3.3mg of iron.
potassium
Lentil is an excellent source of potassium and it has 105% more potassium than leek - leek has 180mg of potassium per 100 grams and lentil has 369mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, leek has more alpha linoleic acid (ALA) than lentil per 100 grams.
| Lentils | Leeks | |
|---|---|---|
| alpha linoleic acid | 0.037 G | 0.099 G |
| Total | 0.037 G | 0.099 G |
omega 6s
Comparing omega-6 fatty acids, lentil has more linoleic acid than leek per 100 grams.
| Lentils | Leeks | |
|---|---|---|
| linoleic acid | 0.137 G | 0.067 G |
| Total | 0.137 G | 0.067 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 Lentils or Leeks .
Cooked Lentils g
()
|
Daily Values (%) |
Leeks 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 % |
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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 % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
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 | |||
FAQ
Does leeks or lentils contain more calories in 100 grams?Lentil is high in calories and leek has 50% less calories than lentil - leek has 61 calories in 100g and lentil has 116 calories.
Does leeks or lentils have more carbohydrates?
By weight, leeks and lentils contain similar amounts of carbs - leek has 14.2g of carbs for 100g and lentil has 20.1g of carbohydrates.
Does leeks or lentils contain more iron?
Both leeks and lentils are high in iron. Lentil has 60% more iron than leek - leek has 2.1mg of iron in 100 grams and lentil has 3.3mg of iron.
Does leeks or lentils contain more potassium?
Lentil is a rich source of potassium and it has 110% more potassium than leek - leek has 180mg of potassium in 100 grams and lentil has 369mg of potassium.