Coconut vs. Leeks
Nutrition comparison of Coconut and Leeks
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
coconut
versus
leeks
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in coconut and leeks:
- Both leeks and coconut are high in iron.
- Coconut is an excellent source of dietary fiber and potassium.
- Leek has more Vitamin B6 and folate.
- Leek has signficantly more Vitamin A than coconut.
- Leek has signficantly more Vitamin C than coconut.
- Leek is a great source of calcium.
USDA sources for nutritional information: Coconut (Nuts, coconut meat, raw) and Leeks (Leeks, (bulb and lower leaf-portion), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Coconut is high in calories and leek has 83% less calories than coconut - leek has 61 calories per 100 grams and coconut has 354 calories.
For macronutrient ratios, coconut is lighter in protein, much lighter in carbs and much heavier in fat compared to leeks per calorie. Coconut has a macronutrient ratio of 4:16:80 and for leeks, 9:86:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Coconut | Leeks | |
|---|---|---|
| Protein | 4% | 9% |
| Carbohydrates | 16% | 86% |
| Fat | 80% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Leeks and coconut contain similar amounts of carbs - leek has 14.2g of total carbs per 100 grams and coconut has 15.2g of carbohydrates.
dietary fiber
Coconut is an excellent source of dietary fiber and it has 400% more dietary fiber than leek - leek has 1.8g of dietary fiber per 100 grams and coconut has 9g of dietary fiber.
sugar
Leeks and coconut contain similar amounts of sugar - leek has 3.9g of sugar per 100 grams and coconut has 6.2g of sugar.
Protein
protein
Coconut has 122% more protein than leek - leek has 1.5g of protein per 100 grams and coconut has 3.3g of protein.
Fat
saturated fat
Coconut is high in saturated fat and leek has 100% less saturated fat than coconut - leek has 0.04g of saturated fat per 100 grams and coconut has 29.7g of saturated fat.
Vitamins
Vitamin C
Leek has signficantly more Vitamin C than coconut - leek has 12mg of Vitamin C per 100 grams and coconut has 3.3mg of Vitamin C.
Vitamin A
Leek has signficantly more Vitamin A than coconut - leek has 83ug of Vitamin A per 100 grams and coconut does not contain significant amounts.
Vitamin E
Leeks and coconut contain similar amounts of Vitamin E - leek has 0.92mg of Vitamin E per 100 grams and coconut has 0.24mg of Vitamin E.
Vitamin K
Leek has 234 times more Vitamin K than coconut - leek has 47ug of Vitamin K per 100 grams and coconut has 0.2ug of Vitamin K.
The B Vitamins
Leek has more Vitamin B6 and folate. Both coconut and leeks contain significant amounts of thiamin, riboflavin, niacin and pantothenic acid.
| Coconut | Leeks | |
|---|---|---|
| Thiamin | 0.066 MG | 0.06 MG |
| Riboflavin | 0.02 MG | 0.03 MG |
| Niacin | 0.54 MG | 0.4 MG |
| Pantothenic acid | 0.3 MG | 0.14 MG |
| Vitamin B6 | 0.054 MG | 0.233 MG |
| Folate | 26 UG | 64 UG |
Minerals
calcium
Leek is a great source of calcium and it has 321% more calcium than coconut - leek has 59mg of calcium per 100 grams and coconut has 14mg of calcium.
iron
Both leeks and coconut are high in iron. Leek is very similar to leek for iron - leek has 2.1mg of iron per 100 grams and coconut has 2.4mg of iron.
potassium
Coconut is an excellent source of potassium and it has 98% more potassium than leek - leek has 180mg of potassium per 100 grams and coconut has 356mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, coconut has more linoleic acid than leek per 100 grams.
| Coconut | Leeks | |
|---|---|---|
| linoleic acid | 0.366 G | 0.067 G |
| Total | 0.366 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.
Coconut 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 leeks or coconut contain more calories in 100 grams?Coconut is high in calories and leek has 80% less calories than coconut - leek has 61 calories in 100g and coconut has 354 calories.
Does leeks or coconut have more carbohydrates?
By weight, leeks and coconut contain similar amounts of carbs - leek has 14.2g of carbs for 100g and coconut has 15.2g of carbohydrates.
Does leeks or coconut contain more iron?
Both leeks and coconut are high in iron. Leek is very similar to leek for iron - leek has 2.1mg of iron in 100 grams and coconut has 2.4mg of iron.
Does leeks or coconut contain more potassium?
Coconut is a rich source of potassium and it has 100% more potassium than leek - leek has 180mg of potassium in 100 grams and coconut has 356mg of potassium.