Strawberries vs. Leeks
Nutrition comparison of Strawberries and Leeks
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
strawberries
versus
leeks
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in strawberries and leeks:
- Leek has more thiamin, Vitamin B6 and folate.
- Leek has signficantly more Vitamin A than strawberry.
- Leek is a great source of calcium and iron.
- Strawberry is an excellent source of Vitamin C.
USDA sources for nutritional information: Strawberries (Strawberries, raw) and Leeks (Leeks, (bulb and lower leaf-portion), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Strawberry has 48% less calories than leek - strawberry has 32 calories per 100 grams and leek has 61 calories.
For macronutrient ratios, strawberries is similar to leeks for protein, carbs and fat. Strawberries has a macronutrient ratio of 7:85:8 and for leeks, 9:86:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Strawberries | Leeks | |
|---|---|---|
| Protein | 7% | 9% |
| Carbohydrates | 85% | 86% |
| Fat | 8% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Strawberry has 46% less carbohydrates than leek - strawberry has 7.7g of total carbs per 100 grams and leek has 14.2g of carbohydrates.
dietary fiber
Strawberries and leeks contain similar amounts of dietary fiber - strawberry has 2g of dietary fiber per 100 grams and leek has 1.8g of dietary fiber.
sugar
Strawberries and leeks contain similar amounts of sugar - strawberry has 4.9g of sugar per 100 grams and leek has 3.9g of sugar.
Protein
protein
Strawberries and leeks contain similar amounts of protein - strawberry has 0.67g of protein per 100 grams and leek has 1.5g of protein.
Fat
saturated fat
Both strawberries and leeks are low in saturated fat - strawberry has 0.02g of saturated fat per 100 grams and leek has 0.04g of saturated fat.
Vitamins
Vitamin C
Strawberry is an excellent source of Vitamin C and it has 390% more Vitamin C than leek - strawberry has 58.8mg of Vitamin C per 100 grams and leek has 12mg of Vitamin C.
Vitamin A
Leek has signficantly more Vitamin A than strawberry - strawberry has 1ug of Vitamin A per 100 grams and leek has 83ug of Vitamin A.
Vitamin E
Strawberries and leeks contain similar amounts of Vitamin E - strawberry has 0.29mg of Vitamin E per 100 grams and leek has 0.92mg of Vitamin E.
Vitamin K
Leek has 20 times more Vitamin K than strawberry - strawberry has 2.2ug of Vitamin K per 100 grams and leek has 47ug of Vitamin K.
The B Vitamins
Leek has more thiamin, Vitamin B6 and folate. Both strawberries and leeks contain significant amounts of riboflavin, niacin and pantothenic acid.
| Strawberries | Leeks | |
|---|---|---|
| Thiamin | 0.024 MG | 0.06 MG |
| Riboflavin | 0.022 MG | 0.03 MG |
| Niacin | 0.386 MG | 0.4 MG |
| Pantothenic acid | 0.125 MG | 0.14 MG |
| Vitamin B6 | 0.047 MG | 0.233 MG |
| Folate | 24 UG | 64 UG |
Minerals
calcium
Leek is a great source of calcium and it has 269% more calcium than strawberry - strawberry has 16mg of calcium per 100 grams and leek has 59mg of calcium.
iron
Leek is a great source of iron and it has 412% more iron than strawberry - strawberry has 0.41mg of iron per 100 grams and leek has 2.1mg of iron.
potassium
Strawberries and leeks contain similar amounts of potassium - strawberry has 153mg of potassium per 100 grams and leek has 180mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, leek has more kaempferol and myricetin than strawberry per 100 grams, however, strawberry contains more quercetin than leek per 100 grams.
| Strawberries | Leeks | |
|---|---|---|
| kaempferol | 0.5 mg | 2.67 mg |
| myricetin | 0.04 mg | 0.22 mg |
| Quercetin | 1.11 mg | 0.09 mg |
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,
| Strawberries | Leeks | |
|---|---|---|
| beta-carotene | 7 UG | 1000 UG |
| lutein + zeaxanthin | 26 UG | 1900 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both strawberries and leeks contain significant amounts of alpha linoleic acid (ALA).
| Strawberries | Leeks | |
|---|---|---|
| alpha linoleic acid | 0.065 G | 0.099 G |
| Total | 0.065 G | 0.099 G |
omega 6s
Comparing omega-6 fatty acids, both strawberries and leeks contain significant amounts of linoleic acid.
| Strawberries | Leeks | |
|---|---|---|
| linoleic acid | 0.09 G | 0.067 G |
| Total | 0.09 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.
Note: The specific food items compared are: Strawberries (Strawberries, raw) and Leeks (Leeks, (bulb and lower leaf-portion), raw) .
Strawberries 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 strawberries or leeks contain more calories in 100 grams?Strawberry has 50% less calories than leek - strawberry has 32 calories in 100g and leek has 61 calories.
Does strawberries or leeks have more carbohydrates?
By weight, strawberry has 50% fewer carbohydrates than leek - strawberry has 7.7g of carbs for 100g and leek has 14.2g of carbohydrates.