White Rice vs. Leeks
Nutrition comparison of Cooked White Rice and Leeks
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
white rice
versus
leeks
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white rice and leeks:
- Leek has 51% less carbohydrates than white rice.
- Leek has signficantly more Vitamin A than white rice.
- Leek has signficantly more Vitamin C than white rice.
- Leek has signficantly more dietary fiber than white rice.
- Leek has signficantly more potassium than white rice.
- Leek is a great source of calcium and iron.
- White rice has more thiamin, niacin and pantothenic acid, however, leek contains more riboflavin and Vitamin B6.
USDA sources for nutritional information: White Rice (Rice, white, medium-grain, enriched, cooked) and Leeks (Leeks, (bulb and lower leaf-portion), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
White rice is high in calories and leek has 53% less calories than white rice - white rice has 130 calories per 100 grams and leek has 61 calories.
For macronutrient ratios, white rice is heavier in carbs and similar to leeks for protein and fat. White rice has a macronutrient ratio of 8:91:2 and for leeks, 9:86:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Rice | Leeks | |
|---|---|---|
| Protein | 8% | 9% |
| Carbohydrates | 91% | 86% |
| Fat | 2% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Leek has 51% less carbohydrates than white rice - white rice has 28.6g of total carbs per 100 grams and leek has 14.2g of carbohydrates.
dietary fiber
Leek has signficantly more dietary fiber than white rice - white rice has 0.3g of dietary fiber per 100 grams and leek has 1.8g of dietary fiber.
sugar
White rice has less sugar than leek - leek has 3.9g of sugar per 100 grams and white rice does not contain significant amounts.
Protein
protein
White rice and leeks contain similar amounts of protein - white rice has 2.4g of protein per 100 grams and leek has 1.5g of protein.
Fat
saturated fat
Both white rice and leeks are low in saturated fat - white rice has 0.06g of saturated fat per 100 grams and leek has 0.04g of saturated fat.
Vitamins
Vitamin C
Leek has signficantly more Vitamin C than white rice - leek has 12mg of Vitamin C per 100 grams and white rice does not contain significant amounts.
Vitamin A
Leek has signficantly more Vitamin A than white rice - leek has 83ug of Vitamin A per 100 grams and white rice does not contain significant amounts.
Vitamin E
Leek has more Vitamin E than white rice - leek has 0.92mg of Vitamin E per 100 grams and white rice does not contain significant amounts.
Vitamin K
Leek has more Vitamin K than white rice - leek has 47ug of Vitamin K per 100 grams and white rice does not contain significant amounts.
The B Vitamins
White rice has more thiamin, niacin and pantothenic acid, however, leek contains more riboflavin and Vitamin B6. Both white rice and leeks contain significant amounts of folate.
| White Rice | Leeks | |
|---|---|---|
| Thiamin | 0.167 MG | 0.06 MG |
| Riboflavin | 0.016 MG | 0.03 MG |
| Niacin | 1.835 MG | 0.4 MG |
| Pantothenic acid | 0.411 MG | 0.14 MG |
| Vitamin B6 | 0.05 MG | 0.233 MG |
| Folate | 58 UG | 64 UG |
Minerals
calcium
Leek is a great source of calcium and it has 18 times more calcium than white rice - white rice has 3mg of calcium per 100 grams and leek has 59mg of calcium.
iron
Leek is a great source of iron and it has 41% more iron than white rice - white rice has 1.5mg of iron per 100 grams and leek has 2.1mg of iron.
potassium
Leek has signficantly more potassium than white rice - white rice has 29mg of potassium per 100 grams and leek has 180mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, leek has more alpha linoleic acid (ALA) than white rice per 100 grams.
| White Rice | Leeks | |
|---|---|---|
| alpha linoleic acid | 0.01 G | 0.099 G |
| Total | 0.01 G | 0.099 G |
omega 6s
Comparing omega-6 fatty acids, both white rice and leeks contain significant amounts of linoleic acid.
| White Rice | Leeks | |
|---|---|---|
| linoleic acid | 0.046 G | 0.067 G |
| Total | 0.046 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: White Rice (Rice, white, medium-grain, enriched, cooked) and Leeks (Leeks, (bulb and lower leaf-portion), raw) .
Cooked White Rice 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 white rice or leeks contain more calories in 100 grams?White rice is high in calories and leek has 50% less calories than white rice - white rice has 130 calories in 100g and leek has 61 calories.
Does white rice or leeks have more carbohydrates?
By weight, leek has 50% fewer carbohydrates than white rice - white rice has 28.6g of carbs for 100g and leek has 14.2g of carbohydrates.