Arugula vs. Leeks

Nutrition comparison of Arugula and Leeks


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

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

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

  • Both leeks and arugula are high in calcium.
  • Arugula has 59% less calories than leek.
  • Arugula has 74% less carbohydrates than leek.
  • Arugula has more riboflavin and pantothenic acid, however, leek contains more Vitamin B6.
  • Arugula is a great source of Vitamin A, Vitamin C and Vitamin K.
  • Arugula is an excellent source of potassium.
  • Leek is a great source of iron.
Detailed nutritional comparison of arugula 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: Arugula (Arugula, raw) and Leeks (Leeks, (bulb and lower leaf-portion), raw) . Have a correction or suggestions? Shoot us an email.


Image of Arugula src
Image of Leeks src

Calories and Carbs

calories

Arugula has 59% less calories than leek - leek has 61 calories per 100 grams and arugula has 25 calories.

For macronutrient ratios, arugula is much heavier in protein, much lighter in carbs and heavier in fat compared to leeks per calorie. Arugula has a macronutrient ratio of 33:47:20 and for leeks, 9:87:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Arugula Leeks
Protein 33% 9%
Carbohydrates 47% 87%
Fat 20% 4%
Alcohol ~ ~

carbohydrates

Arugula has 74% less carbohydrates than leek - leek has 14.2g of total carbs per 100 grams and arugula has 3.7g of carbohydrates.

dietary fiber

Leeks and arugula contain similar amounts of dietary fiber - leek has 1.8g of dietary fiber per 100 grams and arugula has 1.6g of dietary fiber.

sugar

Leeks and arugula contain similar amounts of sugar - leek has 3.9g of sugar per 100 grams and arugula has 2.1g of sugar.

Protein

protein

Leeks and arugula contain similar amounts of protein - leek has 1.5g of protein per 100 grams and arugula has 2.6g of protein.

Fat

saturated fat

Both leeks and arugula are low in saturated fat - leek has 0.04g of saturated fat per 100 grams and arugula has 0.09g of saturated fat.

Vitamins

Vitamin C

Arugula is a great source of Vitamin C and it has 25% more Vitamin C than leek - leek has 12mg of Vitamin C per 100 grams and arugula has 15mg of Vitamin C.

Vitamin A

Arugula is a great source of Vitamin A and it has 43% more Vitamin A than leek - leek has 83ug of Vitamin A per 100 grams and arugula has 119ug of Vitamin A.

Vitamin E

Leeks and arugula contain similar amounts of Vitamin E - leek has 0.92mg of Vitamin E per 100 grams and arugula has 0.43mg of Vitamin E.

Vitamin K

Arugula is a great source of Vitamin K and it has 131% more Vitamin K than leek - leek has 47ug of Vitamin K per 100 grams and arugula has 108.6ug of Vitamin K.

The B Vitamins

Arugula has more riboflavin and pantothenic acid, however, leek contains more Vitamin B6. Both arugula and leeks contain significant amounts of thiamin, niacin and folate.

Arugula Leeks
Thiamin 0.044 MG 0.06 MG
Riboflavin 0.086 MG 0.03 MG
Niacin 0.305 MG 0.4 MG
Pantothenic acid 0.437 MG 0.14 MG
Vitamin B6 0.073 MG 0.233 MG
Folate 97 UG 64 UG

Minerals

calcium

Both leeks and arugula are high in calcium. Arugula has 171% more calcium than leek - leek has 59mg of calcium per 100 grams and arugula has 160mg of calcium.

iron

Leek is a great source of iron and it has 44% more iron than arugula - leek has 2.1mg of iron per 100 grams and arugula has 1.5mg of iron.

potassium

Arugula is an excellent source of potassium and it has 105% more potassium than leek - leek has 180mg of potassium per 100 grams and arugula has 369mg 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, arugula has more isorhamnetin, kaempferol and quercetin than leek per 100 grams, however, leek contains more myricetin than arugula per 100 grams.

Arugula Leeks
isorhamnetin 4.3 mg ~
kaempferol 34.89 mg 2.67 mg
Quercetin 7.92 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 arugula and leeks contain significant amounts of beta-carotene and lutein + zeaxanthin.

Arugula Leeks
beta-carotene 1424 UG 1000 UG
lutein + zeaxanthin 3555 UG 1900 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, both arugula and leeks contain significant amounts of alpha linoleic acid (ALA).

Arugula Leeks
alpha linoleic acid 0.17 G 0.099 G
Total 0.17 G 0.099 G

omega 6s

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

Arugula Leeks
linoleic acid 0.13 G 0.067 G
other omega 6 0.002 G ~
Total 0.132 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 Arugula or Leeks .

Note: The specific food items compared are: Arugula (Arugula, raw) and Leeks (Leeks, (bulb and lower leaf-portion), raw) .

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FAQ

Does leeks or arugula contain more calories in 100 grams?
Arugula has 60% less calories than leek - leek has 61 calories in 100g and arugula has 25 calories.

Is leeks or arugula better for protein?
Leeks and arugula contain similar amounts of protein - leek has 1.5g of protein per 100 grams and arugula has 2.6g of protein.

Does leeks or arugula have more carbohydrates?
By weight, arugula has 70% fewer carbohydrates than leek - leek has 14.2g of carbs for 100g and arugula has 3.7g of carbohydrates.

Does leeks or arugula contain more calcium?
Both leeks and arugula are high in calcium. Arugula has 170% more calcium than leek - leek has 59mg of calcium in 100 grams and arugula has 160mg of calcium.

Does leeks or arugula contain more potassium?
Arugula is a rich source of potassium and it has 110% more potassium than leek - leek has 180mg of potassium in 100 grams and arugula has 369mg of potassium.