Leeks vs. Spirulina
Nutrition comparison of Leeks and Spirulina
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
leeks
versus
spirulina
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in leeks and spirulina:
- Both leeks and spirulina are high in calcium and iron.
- Leek has 65.2 times less saturated fat than spirulina.
- Spirulina has more thiamin, riboflavin, niacin and pantothenic acid.
- Spirulina is an excellent source of dietary fiber, potassium and protein.
USDA sources for nutritional information: Leeks (Leeks, (bulb and lower leaf-portion), raw) and Spirulina (Seaweed, spirulina, dried) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Spirulina is high in calories and leek has 79% less calories than spirulina - leek has 61 calories per 100 grams and spirulina has 290 calories.
For macronutrient ratios, leeks is much lighter in protein, much heavier in carbs and lighter in fat compared to spirulina per calorie. Leeks has a macronutrient ratio of 9:87:4 and for spirulina, 58:24:18 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Leeks | Spirulina | |
|---|---|---|
| Protein | 9% | 58% |
| Carbohydrates | 87% | 24% |
| Fat | 4% | 18% |
| Alcohol | ~ | ~ |
carbohydrates
Leek has 41% less carbohydrates than spirulina - leek has 14.2g of total carbs per 100 grams and spirulina has 23.9g of carbohydrates.
dietary fiber
Spirulina is an excellent source of dietary fiber and it has 100% more dietary fiber than leek - leek has 1.8g of dietary fiber per 100 grams and spirulina has 3.6g of dietary fiber.
sugar
Leeks and spirulina contain similar amounts of sugar - leek has 3.9g of sugar per 100 grams and spirulina has 3.1g of sugar.
Protein
protein
Spirulina is an excellent source of protein and it has 37 times more protein than leek - leek has 1.5g of protein per 100 grams and spirulina has 57.5g of protein.
Fat
saturated fat
Leek has 65.2 times less saturated fat than spirulina - leek has 0.04g of saturated fat per 100 grams and spirulina has 2.7g of saturated fat.
Vitamins
Vitamin C
Leeks and spirulina contain similar amounts of Vitamin C - leek has 12mg of Vitamin C per 100 grams and spirulina has 10.1mg of Vitamin C.
Vitamin A
Leek has 186% more Vitamin A than spirulina - leek has 83ug of Vitamin A per 100 grams and spirulina has 29ug of Vitamin A.
Vitamin E
Spirulina has 443% more Vitamin E than leek - leek has 0.92mg of Vitamin E per 100 grams and spirulina has 5mg of Vitamin E.
Vitamin K
Leek has 84% more Vitamin K than spirulina - leek has 47ug of Vitamin K per 100 grams and spirulina has 25.5ug of Vitamin K.
The B Vitamins
Spirulina has more thiamin, riboflavin, niacin and pantothenic acid. Both leeks and spirulina contain significant amounts of Vitamin B6 and folate.
| Leeks | Spirulina | |
|---|---|---|
| Thiamin | 0.06 MG | 2.38 MG |
| Riboflavin | 0.03 MG | 3.67 MG |
| Niacin | 0.4 MG | 12.82 MG |
| Pantothenic acid | 0.14 MG | 3.48 MG |
| Vitamin B6 | 0.233 MG | 0.364 MG |
| Folate | 64 UG | 94 UG |
Minerals
calcium
Both leeks and spirulina are high in calcium. Spirulina has 103% more calcium than leek - leek has 59mg of calcium per 100 grams and spirulina has 120mg of calcium.
iron
Both leeks and spirulina are high in iron. Spirulina has 12 times more iron than leek - leek has 2.1mg of iron per 100 grams and spirulina has 28.5mg of iron.
potassium
Spirulina is an excellent source of potassium and it has 657% more potassium than leek - leek has 180mg of potassium per 100 grams and spirulina has 1363mg 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,
| Leeks | Spirulina | |
|---|---|---|
| beta-carotene | 1000 UG | 342 UG |
| lutein + zeaxanthin | 1900 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, spirulina has more alpha linoleic acid (ALA) than leek per 100 grams.
| Leeks | Spirulina | |
|---|---|---|
| alpha linoleic acid | 0.099 G | 0.823 G |
| Total | 0.099 G | 0.823 G |
omega 6s
Comparing omega-6 fatty acids, spirulina has more linoleic acid than leek per 100 grams.
| Leeks | Spirulina | |
|---|---|---|
| linoleic acid | 0.067 G | 1.254 G |
| Total | 0.067 G | 1.254 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 Spirulina .
Leeks g
()
|
Daily Values (%) |
Spirulina 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 spirulina contain more calories in 100 grams?Spirulina is high in calories and leek has 80% less calories than spirulina - leek has 61 calories in 100g and spirulina has 290 calories.
Is leeks or spirulina better for protein?
Spirulina is a fantastic source of protein and it has 37 times more protein than leek - leek has 1.5g of protein per 100 grams and spirulina has 57.5g of protein.
Does leeks or spirulina have more carbohydrates?
By weight, leek has 40% fewer carbohydrates than spirulina - leek has 14.2g of carbs for 100g and spirulina has 23.9g of carbohydrates.
Does leeks or spirulina contain more calcium?
Both leeks and spirulina are high in calcium. Spirulina has 100% more calcium than leek - leek has 59mg of calcium in 100 grams and spirulina has 120mg of calcium.
Does leeks or spirulina contain more iron?
Both leeks and spirulina are high in iron. Spirulina has 12 times more iron than leek - leek has 2.1mg of iron in 100 grams and spirulina has 28.5mg of iron.
Does leeks or spirulina contain more potassium?
Spirulina is a rich source of potassium and it has 660% more potassium than leek - leek has 180mg of potassium in 100 grams and spirulina has 1363mg of potassium.