Artichoke vs. Leeks

Nutrition comparison of Artichoke and Leeks


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

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

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

  • Both artichoke and leeks are high in calcium.
  • Artichoke has more niacin and pantothenic acid.
  • Artichoke is an excellent source of dietary fiber and potassium.
  • Leek has signficantly more Vitamin A than artichoke.
  • Leek is a great source of iron.
Detailed nutritional comparison of artichoke 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: Artichoke (Artichokes, (globe or french), raw) and Leeks (Leeks, (bulb and lower leaf-portion), raw) . Have a correction or suggestions? Shoot us an email.


Image of Artichoke src
Image of Leeks src

Calories and Carbs

calories

Artichoke and leeks contain similar amounts of calories - artichoke has 47 calories per 100 grams and leek has 61 calories.

For macronutrient ratios, artichoke is heavier in protein, lighter in carbs and similar to leeks for fat. Artichoke has a macronutrient ratio of 23:74:3 and for leeks, 9:86:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Artichoke Leeks
Protein 23% 9%
Carbohydrates 74% 86%
Fat 3% 5%
Alcohol ~ ~

carbohydrates

Artichoke and leeks contain similar amounts of carbs - artichoke has 10.5g of total carbs per 100 grams and leek has 14.2g of carbohydrates.

dietary fiber

Artichoke is an excellent source of dietary fiber and it has 200% more dietary fiber than leek - artichoke has 5.4g of dietary fiber per 100 grams and leek has 1.8g of dietary fiber.

sugar

Artichoke and leeks contain similar amounts of sugar - artichoke has 0.99g of sugar per 100 grams and leek has 3.9g of sugar.

Protein

protein

Artichoke has 118% more protein than leek - artichoke has 3.3g of protein per 100 grams and leek has 1.5g of protein.

Fat

saturated fat

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

Vitamins

Vitamin C

Artichoke and leeks contain similar amounts of Vitamin C - artichoke has 11.7mg of Vitamin C per 100 grams and leek has 12mg of Vitamin C.

Vitamin A

Leek has signficantly more Vitamin A than artichoke - artichoke has 1ug of Vitamin A per 100 grams and leek has 83ug of Vitamin A.

Vitamin E

Artichoke and leeks contain similar amounts of Vitamin E - artichoke has 0.19mg of Vitamin E per 100 grams and leek has 0.92mg of Vitamin E.

Vitamin K

Leek has 218% more Vitamin K than artichoke - artichoke has 14.8ug of Vitamin K per 100 grams and leek has 47ug of Vitamin K.

The B Vitamins

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

Artichoke Leeks
Thiamin 0.072 MG 0.06 MG
Riboflavin 0.066 MG 0.03 MG
Niacin 1.046 MG 0.4 MG
Pantothenic acid 0.338 MG 0.14 MG
Vitamin B6 0.116 MG 0.233 MG
Folate 68 UG 64 UG

Minerals

calcium

Both artichoke and leeks are high in calcium. Leek has 34% more calcium than artichoke - artichoke has 44mg of calcium per 100 grams and leek has 59mg of calcium.

iron

Leek is a great source of iron and it has 64% more iron than artichoke - artichoke has 1.3mg of iron per 100 grams and leek has 2.1mg of iron.

potassium

Artichoke is an excellent source of potassium and it has 106% more potassium than leek - artichoke has 370mg 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, artichoke has more apigenin and luteolin than leek per 100 grams, however, leek contains more kaempferol and myricetin than artichoke per 100 grams.

Artichoke Leeks
apigenin 7.48 mg ~
luteolin 2.3 mg ~
kaempferol ~ 2.67 mg
myricetin ~ 0.22 mg
Quercetin ~ 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,

Artichoke Leeks
beta-carotene 8 UG 1000 UG
lutein + zeaxanthin 464 UG 1900 UG

Omega-3 and Omega-6

omega 3s

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

Artichoke Leeks
alpha linoleic acid 0.017 G 0.099 G
Total 0.017 G 0.099 G

omega 6s

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

Artichoke 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: Artichoke (Artichokes, (globe or french), raw) and Leeks (Leeks, (bulb and lower leaf-portion), raw) .

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FAQ

Does artichoke or leeks contain more calories in 100 grams?
Artichoke and leeks contain similar amounts of calories - artichoke has 47 calories in 100g and leek has 61 calories.

Does artichoke or leeks have more carbohydrates?
By weight, artichoke and leeks contain similar amounts of carbs - artichoke has 10.5g of carbs for 100g and leek has 14.2g of carbohydrates.

Does artichoke or leeks contain more calcium?
Both artichoke and leeks are high in calcium. Leek has 30% more calcium than artichoke - artichoke has 44mg of calcium in 100 grams and leek has 59mg of calcium.

Does artichoke or leeks contain more potassium?
Artichoke is a rich source of potassium and it has 110% more potassium than leek - artichoke has 370mg of potassium in 100 grams and leek has 180mg of potassium.