Leeks vs. Tomato
Nutrition comparison of Leeks and Tomato
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
leeks
versus
tomato
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in leeks and tomato:
- Leek has more Vitamin B6 and folate.
- Leek has more beta-carotene and lutein + zeaxanthin than tomato, however, tomato contains more alpha-carotene and lycopene than leek.
- Leek is a great source of calcium and iron.
- Tomato has 70% less calories than leek.
- Tomato has 73% less carbohydrates than leek.
- Tomato is a great source of potassium.
USDA sources for nutritional information: Leeks (Leeks, (bulb and lower leaf-portion), raw) and Tomato (Tomatoes, red, ripe, raw, year round average) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Tomato has 70% less calories than leek - leek has 61 calories per 100 grams and tomato has 18 calories.
For macronutrient ratios, leeks is lighter in protein, heavier in carbs and lighter in fat compared to tomato per calorie. Leeks has a macronutrient ratio of 9:86:5 and for tomato, 17:75:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Leeks | Tomato | |
|---|---|---|
| Protein | 9% | 17% |
| Carbohydrates | 86% | 75% |
| Fat | 5% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Tomato has 73% less carbohydrates than leek - leek has 14.2g of total carbs per 100 grams and tomato has 3.9g of carbohydrates.
dietary fiber
Leek has 50% more dietary fiber than tomato - leek has 1.8g of dietary fiber per 100 grams and tomato has 1.2g of dietary fiber.
sugar
Leeks and tomato contain similar amounts of sugar - leek has 3.9g of sugar per 100 grams and tomato has 2.6g of sugar.
Protein
protein
Leeks and tomato contain similar amounts of protein - leek has 1.5g of protein per 100 grams and tomato has 0.88g of protein.
Fat
saturated fat
Both leeks and tomato are low in saturated fat - leek has 0.04g of saturated fat per 100 grams and tomato has 0.03g of saturated fat.
Vitamins
Vitamin C
Leeks and tomato contain similar amounts of Vitamin C - leek has 12mg of Vitamin C per 100 grams and tomato has 13.7mg of Vitamin C.
Vitamin A
Leek has 98% more Vitamin A than tomato - leek has 83ug of Vitamin A per 100 grams and tomato has 42ug of Vitamin A.
Vitamin E
Leeks and tomato contain similar amounts of Vitamin E - leek has 0.92mg of Vitamin E per 100 grams and tomato has 0.54mg of Vitamin E.
Vitamin K
Leek has 495% more Vitamin K than tomato - leek has 47ug of Vitamin K per 100 grams and tomato has 7.9ug of Vitamin K.
The B Vitamins
Leek has more Vitamin B6 and folate. Both leeks and tomato contain significant amounts of thiamin, riboflavin, niacin and pantothenic acid.
| Leeks | Tomato | |
|---|---|---|
| Thiamin | 0.06 MG | 0.037 MG |
| Riboflavin | 0.03 MG | 0.019 MG |
| Niacin | 0.4 MG | 0.594 MG |
| Pantothenic acid | 0.14 MG | 0.089 MG |
| Vitamin B6 | 0.233 MG | 0.08 MG |
| Folate | 64 UG | 15 UG |
Minerals
calcium
Leek is a great source of calcium and it has 490% more calcium than tomato - leek has 59mg of calcium per 100 grams and tomato has 10mg of calcium.
iron
Leek is a great source of iron and it has 678% more iron than tomato - leek has 2.1mg of iron per 100 grams and tomato has 0.27mg of iron.
potassium
Tomato is a great source of potassium and it has 32% more potassium than leek - leek has 180mg of potassium per 100 grams and tomato has 237mg 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 than tomato per 100 grams, however, tomato contains more quercetin than leek per 100 grams. Both leeks and tomato contain significant amounts of myricetin.
| Leeks | Tomato | |
|---|---|---|
| kaempferol | 2.67 mg | 0.09 mg |
| myricetin | 0.22 mg | 0.13 mg |
| Quercetin | 0.09 mg | 0.58 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, leek has more beta-carotene and lutein + zeaxanthin than tomato per 100 grams, however, tomato contains more alpha-carotene and lycopene than leek per 100 grams.
| Leeks | Tomato | |
|---|---|---|
| beta-carotene | 1000 UG | 449 UG |
| lutein + zeaxanthin | 1900 UG | 123 UG |
| alpha-carotene | ~ | 101 UG |
| lycopene | ~ | 2573 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, leek has more alpha linoleic acid (ALA) than tomato per 100 grams.
| Leeks | Tomato | |
|---|---|---|
| alpha linoleic acid | 0.099 G | 0.003 G |
| Total | 0.099 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, both leeks and tomato contain significant amounts of linoleic acid.
| Leeks | Tomato | |
|---|---|---|
| linoleic acid | 0.067 G | 0.08 G |
| Total | 0.067 G | 0.08 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.
Leeks g
()
|
Daily Values (%) |
Tomato 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 tomato contain more calories in 100 grams?Tomato has 70% less calories than leek - leek has 61 calories in 100g and tomato has 18 calories.
Does leeks or tomato have more carbohydrates?
By weight, tomato has 70% fewer carbohydrates than leek - leek has 14.2g of carbs for 100g and tomato has 3.9g of carbohydrates.