Milk vs. Leeks
Nutrition comparison of Milk and Leeks
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
milk
versus
leeks
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in milk and leeks:
- Both leeks and milk are high in calcium.
- Leek has 30.4 times less saturated fat than milk.
- Leek has signficantly more Vitamin C than milk.
- Leek has signficantly more dietary fiber than milk.
- Leek is a great source of iron.
- Milk has 66% less carbohydrates than leek.
- Milk has more riboflavin, pantothenic acid and Vitamin B12, however, leek contains more niacin, Vitamin B6 and folate.
USDA sources for nutritional information: Milk (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) and Leeks (Leeks, (bulb and lower leaf-portion), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Leeks and milk contain similar amounts of calories - leek has 61 calories per 100 grams and milk has 50 calories.
For macronutrient ratios, milk is heavier in protein, much lighter in carbs and much heavier in fat compared to leeks per calorie. Milk has a macronutrient ratio of 27:38:35 and for leeks, 9:86:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Milk | Leeks | |
|---|---|---|
| Protein | 27% | 9% |
| Carbohydrates | 38% | 86% |
| Fat | 35% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Milk has 66% less carbohydrates than leek - leek has 14.2g of total carbs per 100 grams and milk has 4.8g of carbohydrates.
dietary fiber
Leek has signficantly more dietary fiber than milk - leek has 1.8g of dietary fiber per 100 grams and milk does not contain significant amounts.
sugar
Leeks and milk contain similar amounts of sugar - leek has 3.9g of sugar per 100 grams and milk has 5.1g of sugar.
Protein
protein
Milk has 120% more protein than leek - leek has 1.5g of protein per 100 grams and milk has 3.3g of protein.
Fat
saturated fat
Leek has 30.4 times less saturated fat than milk - leek has 0.04g of saturated fat per 100 grams and milk has 1.3g of saturated fat.
trans fat
Both milk and leeks are low in trans fat - milk has 0.09g of trans fat per 100 grams and leek does not contain significant amounts.
cholesterol
Both milk and leeks are low in cholesterol - milk has 8mg of cholesterol per 100 grams and leek does not contain significant amounts.
Vitamins
Vitamin C
Leek has signficantly more Vitamin C than milk - leek has 12mg of Vitamin C per 100 grams and milk has 0.2mg of Vitamin C.
Vitamin A
Leek has 51% more Vitamin A than milk - leek has 83ug of Vitamin A per 100 grams and milk has 55ug of Vitamin A.
Vitamin D
Milk has more Vitamin D than leek - milk has 49iu of Vitamin D per 100 grams and leek does not contain significant amounts.
Vitamin E
Leeks and milk contain similar amounts of Vitamin E - leek has 0.92mg of Vitamin E per 100 grams and milk has 0.03mg of Vitamin E.
Vitamin K
Leek has 234 times more Vitamin K than milk - leek has 47ug of Vitamin K per 100 grams and milk has 0.2ug of Vitamin K.
The B Vitamins
Milk has more riboflavin, pantothenic acid and Vitamin B12, however, leek contains more niacin, Vitamin B6 and folate. Both milk and leeks contain significant amounts of thiamin.
| Milk | Leeks | |
|---|---|---|
| Thiamin | 0.039 MG | 0.06 MG |
| Riboflavin | 0.185 MG | 0.03 MG |
| Niacin | 0.092 MG | 0.4 MG |
| Pantothenic acid | 0.356 MG | 0.14 MG |
| Vitamin B6 | 0.038 MG | 0.233 MG |
| Folate | 5 UG | 64 UG |
| Vitamin B12 | 0.53 UG | ~ |
Minerals
calcium
Both leeks and milk are high in calcium. Milk has 103% more calcium than leek - leek has 59mg of calcium per 100 grams and milk has 120mg of calcium.
iron
Leek is a great source of iron and it has 104 times more iron than milk - leek has 2.1mg of iron per 100 grams and milk has 0.02mg of iron.
potassium
Leek has 29% more potassium than milk - leek has 180mg of potassium per 100 grams and milk has 140mg 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 milk per 100 grams.
| Milk | Leeks | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.099 G |
| Total | 0.008 G | 0.099 G |
omega 6s
Comparing omega-6 fatty acids, both milk and leeks contain significant amounts of linoleic acid.
| Milk | Leeks | |
|---|---|---|
| other omega 6 | 0.004 G | ~ |
| linoleic acid | 0.062 G | 0.067 G |
| Total | 0.066 G | 0.067 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.
Milk 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 % |
|
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 milk contain more calories in 100 grams?Leeks and milk contain similar amounts of calories - leek has 61 calories in 100g and milk has 50 calories.
Does leeks or milk have more carbohydrates?
By weight, milk has 70% fewer carbohydrates than leek - leek has 14.2g of carbs for 100g and milk has 4.8g of carbohydrates.
Does leeks or milk contain more calcium?
Both leeks and milk are high in calcium. Milk has 100% more calcium than leek - leek has 59mg of calcium in 100 grams and milk has 120mg of calcium.