Leeks vs. Napa Cabbage
Nutrition comparison of Leeks and Cooked Napa Cabbage
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
leeks
versus
cooked
napa cabbage
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in leeks and napa cabbage:
- Leek has more beta-carotene and lutein + zeaxanthin than napa cabbage, however, napa cabbage contains more alpha-carotene than leek.
- Leek has more thiamin, pantothenic acid and Vitamin B6.
- Leek has signficantly more Vitamin C than napa cabbage.
- Leek has signficantly more dietary fiber than napa cabbage.
- Leek is a great source of calcium and iron.
- Napa cabbage has 4 times less calories than leek.
- Napa cabbage has 5.3 times less carbohydrates than leek.
USDA sources for nutritional information: Leeks (Leeks, (bulb and lower leaf-portion), raw) and Napa Cabbage (Cabbage, napa, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Napa cabbage has 4 times less calories than leek - napa cabbage has 12 calories per 100 grams and leek has 61 calories.
For macronutrient ratios, leeks is lighter in protein, much heavier in carbs and lighter in fat compared to napa cabbage per calorie. Leeks has a macronutrient ratio of 9:87:4 and for napa cabbage, 29:59:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Leeks | Napa Cabbage | |
|---|---|---|
| Protein | 9% | 29% |
| Carbohydrates | 87% | 59% |
| Fat | 4% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Napa cabbage has 5.3 times less carbohydrates than leek - napa cabbage has 2.2g of total carbs per 100 grams and leek has 14.2g of carbohydrates.
dietary fiber
Leek has signficantly more dietary fiber than napa cabbage - leek has 1.8g of dietary fiber per 100 grams and napa cabbage does not contain significant amounts.
sugar
Napa cabbage has less sugar than leek - leek has 3.9g of sugar per 100 grams and napa cabbage does not contain significant amounts.
Protein
protein
Napa cabbage and leeks contain similar amounts of protein - napa cabbage has 1.1g of protein per 100 grams and leek has 1.5g of protein.
Fat
saturated fat
Both leeks and napa cabbage are low in saturated fat - leek has 0.04g of saturated fat per 100 grams and napa cabbage does not contain significant amounts.
Vitamins
Vitamin C
Leek has signficantly more Vitamin C than napa cabbage - napa cabbage has 3.2mg of Vitamin C per 100 grams and leek has 12mg of Vitamin C.
Vitamin A
Leek has 538% more Vitamin A than napa cabbage - napa cabbage has 13ug of Vitamin A per 100 grams and leek has 83ug of Vitamin A.
Vitamin E
Leek has more Vitamin E than napa cabbage - leek has 0.92mg of Vitamin E per 100 grams and napa cabbage does not contain significant amounts.
Vitamin K
Leek has more Vitamin K than napa cabbage - leek has 47ug of Vitamin K per 100 grams and napa cabbage does not contain significant amounts.
The B Vitamins
Leek has more thiamin, pantothenic acid and Vitamin B6. Both leeks and napa cabbage contain significant amounts of riboflavin, niacin and folate.
| Leeks | Napa Cabbage | |
|---|---|---|
| Thiamin | 0.06 MG | 0.005 MG |
| Riboflavin | 0.03 MG | 0.025 MG |
| Niacin | 0.4 MG | 0.466 MG |
| Pantothenic acid | 0.14 MG | 0.035 MG |
| Vitamin B6 | 0.233 MG | 0.037 MG |
| Folate | 64 UG | 43 UG |
Minerals
calcium
Leek is a great source of calcium and it has 103% more calcium than napa cabbage - napa cabbage has 29mg of calcium per 100 grams and leek has 59mg of calcium.
iron
Leek is a great source of iron and it has 184% more iron than napa cabbage - napa cabbage has 0.74mg of iron per 100 grams and leek has 2.1mg of iron.
potassium
Leek has 107% more potassium than napa cabbage - napa cabbage has 87mg of potassium per 100 grams and leek has 180mg 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 napa cabbage per 100 grams, however, napa cabbage contains more alpha-carotene than leek per 100 grams.
| Leeks | Napa Cabbage | |
|---|---|---|
| beta-carotene | 1000 UG | 133 UG |
| lutein + zeaxanthin | 1900 UG | ~ |
| alpha-carotene | ~ | 49 UG |
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 Napa Cabbage .
Note: The specific food items compared are: Leeks (Leeks, (bulb and lower leaf-portion), raw) and Napa Cabbage (Cabbage, napa, cooked) .
Leeks g
()
|
Daily Values (%) |
Cooked Napa Cabbage 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 napa cabbage or leeks contain more calories in 100 grams?Napa cabbage has 4 times less calories than leek - napa cabbage has 12 calories in 100g and leek has 61 calories.
Does napa cabbage or leeks have more carbohydrates?
By weight, napa cabbage has 5.3 times fewer carbohydrates than leek - napa cabbage has 2.2g of carbs for 100g and leek has 14.2g of carbohydrates.