Kimchi vs. Leeks
Nutrition comparison of Kimchi and Leeks
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
kimchi
versus
leeks
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in kimchi and leeks:
- Both leeks and kimchi are high in iron.
- Kimchi has 4.9 times less carbohydrates than leek.
- Kimchi has 75% less calories than leek.
- Leek has more thiamin and pantothenic acid, however, kimchi contains more riboflavin and niacin.
- Leek has signficantly more Vitamin A than kimchi.
- Leek has signficantly more Vitamin C than kimchi.
- Leek is a great source of calcium.
USDA sources for nutritional information: Kimchi (Cabbage, kimchi) and Leeks (Leeks, (bulb and lower leaf-portion), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Kimchi has 75% less calories than leek - leek has 61 calories per 100 grams and kimchi has 15 calories.
For macronutrient ratios, kimchi is heavier in protein, much lighter in carbs and heavier in fat compared to leeks per calorie. Kimchi has a macronutrient ratio of 24:51:25 and for leeks, 9:86:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Kimchi | Leeks | |
|---|---|---|
| Protein | 24% | 9% |
| Carbohydrates | 51% | 86% |
| Fat | 25% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Kimchi has 4.9 times less carbohydrates than leek - leek has 14.2g of total carbs per 100 grams and kimchi has 2.4g of carbohydrates.
dietary fiber
Leeks and kimchi contain similar amounts of dietary fiber - leek has 1.8g of dietary fiber per 100 grams and kimchi has 1.6g of dietary fiber.
sugar
Leeks and kimchi contain similar amounts of sugar - leek has 3.9g of sugar per 100 grams and kimchi has 1.1g of sugar.
Protein
protein
Leeks and kimchi contain similar amounts of protein - leek has 1.5g of protein per 100 grams and kimchi has 1.1g of protein.
Fat
saturated fat
Both leeks and kimchi are low in saturated fat - leek has 0.04g of saturated fat per 100 grams and kimchi has 0.07g of saturated fat.
Vitamins
Vitamin C
Leek has signficantly more Vitamin C than kimchi - leek has 12mg of Vitamin C per 100 grams and kimchi does not contain significant amounts.
Vitamin A
Leek has signficantly more Vitamin A than kimchi - leek has 83ug of Vitamin A per 100 grams and kimchi has 5ug of Vitamin A.
Vitamin E
Leeks and kimchi contain similar amounts of Vitamin E - leek has 0.92mg of Vitamin E per 100 grams and kimchi has 0.11mg of Vitamin E.
Vitamin K
Leeks and kimchi contain similar amounts of Vitamin K - leek has 47ug of Vitamin K per 100 grams and kimchi has 43.6ug of Vitamin K.
The B Vitamins
Leek has more thiamin and pantothenic acid, however, kimchi contains more riboflavin and niacin. Both kimchi and leeks contain significant amounts of Vitamin B6 and folate.
| Kimchi | Leeks | |
|---|---|---|
| Thiamin | 0.01 MG | 0.06 MG |
| Riboflavin | 0.21 MG | 0.03 MG |
| Niacin | 1.1 MG | 0.4 MG |
| Pantothenic acid | ~ | 0.14 MG |
| Vitamin B6 | 0.213 MG | 0.233 MG |
| Folate | 52 UG | 64 UG |
Minerals
calcium
Leek is a great source of calcium and it has 79% more calcium than kimchi - leek has 59mg of calcium per 100 grams and kimchi has 33mg of calcium.
iron
Both leeks and kimchi are high in iron. Leek is very similar to leek for iron - leek has 2.1mg of iron per 100 grams and kimchi has 2.5mg of iron.
potassium
Leeks and kimchi contain similar amounts of potassium - leek has 180mg of potassium per 100 grams and kimchi has 151mg of potassium.
Antioxidants and Phytonutrients
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,
| Kimchi | Leeks | |
|---|---|---|
| beta-carotene | 55 UG | 1000 UG |
| alpha-carotene | 1 UG | ~ |
| lutein + zeaxanthin | 49 UG | 1900 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both kimchi and leeks contain significant amounts of alpha linoleic acid (ALA).
| Kimchi | Leeks | |
|---|---|---|
| alpha linoleic acid | 0.137 G | 0.099 G |
| Total | 0.137 G | 0.099 G |
omega 6s
Comparing omega-6 fatty acids, both kimchi and leeks contain significant amounts of linoleic acid.
| Kimchi | Leeks | |
|---|---|---|
| linoleic acid | 0.104 G | 0.067 G |
| Total | 0.104 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.
Kimchi 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 kimchi contain more calories in 100 grams?Kimchi has 80% less calories than leek - leek has 61 calories in 100g and kimchi has 15 calories.
Does leeks or kimchi have more carbohydrates?
By weight, kimchi has 4.9 times fewer carbohydrates than leek - leek has 14.2g of carbs for 100g and kimchi has 2.4g of carbohydrates.
Does leeks or kimchi contain more iron?
Both leeks and kimchi are high in iron. Leek is very similar to leek for iron - leek has 2.1mg of iron in 100 grams and kimchi has 2.5mg of iron.