Apple vs. Leeks

Nutrition comparison of Apple and Leeks


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of apple versus leeks (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in apple and leeks:

  • Apple is a great source of dietary fiber.
  • Leek has 62% less sugar than apple.
  • Leek has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate.
  • Leek has signficantly more Vitamin A than apple.
  • Leek is a great source of calcium and iron.
Detailed nutritional comparison of apple and leeks is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Leeks (Leeks, (bulb and lower leaf-portion), raw) . Have a correction or suggestions? Shoot us an email.


Image of Apple src
Image of Leeks src

Calories and Carbs

calories

Leeks and apple contain similar amounts of calories - leek has 61 calories per 100 grams and apple has 52 calories.

For macronutrient ratios, apple is lighter in protein, heavier in carbs and similar to leeks for fat. Apple has a macronutrient ratio of 2:95:3 and for leeks, 9:87:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Apple Leeks
Protein 2% 9%
Carbohydrates 95% 87%
Fat 3% 4%
Alcohol ~ ~

carbohydrates

Leeks and apple contain similar amounts of carbs - leek has 14.2g of total carbs per 100 grams and apple has 13.8g of carbohydrates.

dietary fiber

Apple is a great source of dietary fiber and it has 33% more dietary fiber than leek - leek has 1.8g of dietary fiber per 100 grams and apple has 2.4g of dietary fiber.

sugar

Leek has 62% less sugar than apple - leek has 3.9g of sugar per 100 grams and apple has 10.4g of sugar.

Protein

protein

Leeks and apple contain similar amounts of protein - leek has 1.5g of protein per 100 grams and apple has 0.26g of protein.

Fat

saturated fat

Both leeks and apple are low in saturated fat - leek has 0.04g of saturated fat per 100 grams and apple has 0.03g of saturated fat.

Vitamins

Vitamin C

Leek has 161% more Vitamin C than apple - leek has 12mg of Vitamin C per 100 grams and apple has 4.6mg of Vitamin C.

Vitamin A

Leek has signficantly more Vitamin A than apple - leek has 83ug of Vitamin A per 100 grams and apple has 3ug of Vitamin A.

Vitamin E

Leeks and apple contain similar amounts of Vitamin E - leek has 0.92mg of Vitamin E per 100 grams and apple has 0.18mg of Vitamin E.

Vitamin K

Leek has 20 times more Vitamin K than apple - leek has 47ug of Vitamin K per 100 grams and apple has 2.2ug of Vitamin K.

The B Vitamins

Leek has more thiamin, niacin, pantothenic acid, Vitamin B6 and folate. Both apple and leeks contain significant amounts of riboflavin.

Apple Leeks
Thiamin 0.017 MG 0.06 MG
Riboflavin 0.026 MG 0.03 MG
Niacin 0.091 MG 0.4 MG
Pantothenic acid 0.061 MG 0.14 MG
Vitamin B6 0.041 MG 0.233 MG
Folate 3 UG 64 UG

Minerals

calcium

Leek is a great source of calcium and it has 883% more calcium than apple - leek has 59mg of calcium per 100 grams and apple has 6mg of calcium.

iron

Leek is a great source of iron and it has 16 times more iron than apple - leek has 2.1mg of iron per 100 grams and apple has 0.12mg of iron.

potassium

Leek has 68% more potassium than apple - leek has 180mg of potassium per 100 grams and apple has 107mg 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 apple per 100 grams, however, apple contains more quercetin than leek per 100 grams.

Apple Leeks
luteolin 0.12 mg ~
kaempferol 0.14 mg 2.67 mg
Quercetin 4.01 mg 0.09 mg
myricetin ~ 0.22 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,

Apple Leeks
beta-carotene 27 UG 1000 UG
lutein + zeaxanthin 29 UG 1900 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, leek has more alpha linoleic acid (ALA) than apple per 100 grams.

Apple Leeks
alpha linoleic acid 0.009 G 0.099 G
Total 0.009 G 0.099 G

omega 6s

Comparing omega-6 fatty acids, both apple and leeks contain significant amounts of linoleic acid.

Apple Leeks
linoleic acid 0.043 G 0.067 G
Total 0.043 G 0.067 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 Apple or Leeks .

Note: The specific food items compared are: Apple (Apples, raw, with skin (Includes foods for USDA's Food Distribution Program)) and Leeks (Leeks, (bulb and lower leaf-portion), raw) .

Apple g

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choline
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G Water G
G Starch G
G Alcohol G


FAQ

Does leeks or apple contain more calories in 100 grams?
Leeks and apple contain similar amounts of calories - leek has 61 calories in 100g and apple has 52 calories.

Does leeks or apple have more carbohydrates?
By weight, leeks and apple contain similar amounts of carbs - leek has 14.2g of carbs for 100g and apple has 13.8g of carbohydrates.

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