Butterhead Lettuce vs. Leeks
Nutrition comparison of Butterhead Lettuce and Leeks
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
butterhead lettuce
versus
leeks
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in butterhead lettuce and leeks:
- Butterhead lettuce has 3.6 times less calories than leek.
- Butterhead lettuce has 5.3 times less carbohydrates than leek.
- Butterhead lettuce is a great source of Vitamin K and potassium.
- Butterhead lettuce is an excellent source of Vitamin A.
- Leek has more Vitamin B6.
- Leek is a great source of calcium and iron.
USDA sources for nutritional information: Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) and Leeks (Leeks, (bulb and lower leaf-portion), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Butterhead lettuce has 3.6 times less calories than leek - butterhead lettuce has 13 calories per 100 grams and leek has 61 calories.
For macronutrient ratios, butterhead lettuce is much heavier in protein, much lighter in carbs and heavier in fat compared to leeks per calorie. Butterhead lettuce has a macronutrient ratio of 33:57:11 and for leeks, 9:86:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Butterhead Lettuce | Leeks | |
|---|---|---|
| Protein | 33% | 9% |
| Carbohydrates | 57% | 86% |
| Fat | 11% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Butterhead lettuce has 5.3 times less carbohydrates than leek - butterhead lettuce has 2.2g of total carbs per 100 grams and leek has 14.2g of carbohydrates.
dietary fiber
Leek has 64% more dietary fiber than butterhead lettuce - butterhead lettuce has 1.1g of dietary fiber per 100 grams and leek has 1.8g of dietary fiber.
sugar
Butterhead lettuce and leeks contain similar amounts of sugar - butterhead lettuce has 0.94g of sugar per 100 grams and leek has 3.9g of sugar.
Protein
protein
Butterhead lettuce and leeks contain similar amounts of protein - butterhead lettuce has 1.4g of protein per 100 grams and leek has 1.5g of protein.
Fat
saturated fat
Both butterhead lettuce and leeks are low in saturated fat - butterhead lettuce has 0.03g of saturated fat per 100 grams and leek has 0.04g of saturated fat.
Vitamins
Vitamin C
Leek has 224% more Vitamin C than butterhead lettuce - butterhead lettuce has 3.7mg of Vitamin C per 100 grams and leek has 12mg of Vitamin C.
Vitamin A
Butterhead lettuce is an excellent source of Vitamin A and it has 100% more Vitamin A than leek - butterhead lettuce has 166ug of Vitamin A per 100 grams and leek has 83ug of Vitamin A.
Vitamin E
Butterhead lettuce and leeks contain similar amounts of Vitamin E - butterhead lettuce has 0.18mg of Vitamin E per 100 grams and leek has 0.92mg of Vitamin E.
Vitamin K
Butterhead lettuce is a great source of Vitamin K and it has 118% more Vitamin K than leek - butterhead lettuce has 102.3ug of Vitamin K per 100 grams and leek has 47ug of Vitamin K.
The B Vitamins
Leek has more Vitamin B6. Both butterhead lettuce and leeks contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and folate.
| Butterhead Lettuce | Leeks | |
|---|---|---|
| Thiamin | 0.057 MG | 0.06 MG |
| Riboflavin | 0.062 MG | 0.03 MG |
| Niacin | 0.357 MG | 0.4 MG |
| Pantothenic acid | 0.15 MG | 0.14 MG |
| Vitamin B6 | 0.082 MG | 0.233 MG |
| Folate | 73 UG | 64 UG |
Minerals
calcium
Leek is a great source of calcium and it has 69% more calcium than butterhead lettuce - butterhead lettuce has 35mg of calcium per 100 grams and leek has 59mg of calcium.
iron
Leek is a great source of iron and it has 69% more iron than butterhead lettuce - butterhead lettuce has 1.2mg of iron per 100 grams and leek has 2.1mg of iron.
potassium
Butterhead lettuce is a great source of potassium and it has 32% more potassium than leek - butterhead lettuce has 238mg 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 butterhead lettuce per 100 grams, however, butterhead lettuce contains more quercetin than leek per 100 grams.
| Butterhead Lettuce | Leeks | |
|---|---|---|
| kaempferol | 0.02 mg | 2.67 mg |
| Quercetin | 2.73 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, both butterhead lettuce and leeks contain significant amounts of beta-carotene and lutein + zeaxanthin.
| Butterhead Lettuce | Leeks | |
|---|---|---|
| beta-carotene | 1987 UG | 1000 UG |
| lutein + zeaxanthin | 1223 UG | 1900 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both butterhead lettuce and leeks contain significant amounts of alpha linoleic acid (ALA).
| Butterhead Lettuce | Leeks | |
|---|---|---|
| alpha linoleic acid | 0.083 G | 0.099 G |
| Total | 0.083 G | 0.099 G |
omega 6s
Comparing omega-6 fatty acids, both butterhead lettuce and leeks contain significant amounts of linoleic acid.
| Butterhead Lettuce | Leeks | |
|---|---|---|
| linoleic acid | 0.034 G | 0.067 G |
| Total | 0.034 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: Butterhead Lettuce (Lettuce, butterhead (includes boston and bibb types), raw) and Leeks (Leeks, (bulb and lower leaf-portion), raw) .
Butterhead Lettuce g
()
|
Daily Values (%) |
Leeks g
()
|
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|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
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5% | carbohydrates | 5% |
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G % | |
| G % |
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5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
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5% | total fat | 5% |
|
G % | |
| G % |
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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 % |
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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 % |
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5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
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5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
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5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
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5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
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5% | Vitamin E | 5% |
|
MG % | |
| UG % |
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5% | Vitamin K | 5% |
|
UG % | |
| G % |
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5% | protein | 5% |
|
G % | |
| UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
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5% | choline | 5% |
|
MG % | |
| MG % |
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5% | chlorine | 5% |
|
MG % | |
| UG % |
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5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
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5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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5% | molybdenum | 5% |
|
UG % | |
| MG % |
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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 butterhead lettuce or leeks contain more calories in 100 grams?Butterhead lettuce has 3.6 times less calories than leek - butterhead lettuce has 13 calories in 100g and leek has 61 calories.
Is butterhead lettuce or leeks better for protein?
Butterhead lettuce and leeks contain similar amounts of protein - butterhead lettuce has 1.4g of protein per 100 grams and leek has 1.5g of protein.
Does butterhead lettuce or leeks have more carbohydrates?
By weight, butterhead lettuce has 5.3 times fewer carbohydrates than leek - butterhead lettuce has 2.2g of carbs for 100g and leek has 14.2g of carbohydrates.