Avocado vs. Leeks
Nutrition comparison of Avocado and Leeks
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
avocado
versus
leeks
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in avocado and leeks:
- Avocado has more riboflavin, niacin and pantothenic acid.
- Avocado is an excellent source of dietary fiber and potassium.
- Leek has 52.1 times less saturated fat than avocado.
- Leek has more beta-carotene and lutein + zeaxanthin than avocado, however, avocado contains more alpha-carotene than leek.
- Leek has signficantly more Vitamin A than avocado.
- Leek is a great source of calcium and iron.
USDA sources for nutritional information: Avocado (Avocados, raw, California) and Leeks (Leeks, (bulb and lower leaf-portion), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Avocado is high in calories and leek has 63% less calories than avocado - leek has 61 calories per 100 grams and avocado has 167 calories.
For macronutrient ratios, avocado is lighter in protein, much lighter in carbs and much heavier in fat compared to leeks per calorie. Avocado has a macronutrient ratio of 4:19:77 and for leeks, 9:86:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Avocado | Leeks | |
|---|---|---|
| Protein | 4% | 9% |
| Carbohydrates | 19% | 86% |
| Fat | 77% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Leeks and avocado contain similar amounts of carbs - leek has 14.2g of total carbs per 100 grams and avocado has 8.6g of carbohydrates.
dietary fiber
Avocado is an excellent source of dietary fiber and it has 278% more dietary fiber than leek - leek has 1.8g of dietary fiber per 100 grams and avocado has 6.8g of dietary fiber.
sugar
Leeks and avocado contain similar amounts of sugar - leek has 3.9g of sugar per 100 grams and avocado has 0.3g of sugar.
Protein
protein
Leeks and avocado contain similar amounts of protein - leek has 1.5g of protein per 100 grams and avocado has 2g of protein.
Fat
saturated fat
Leek has 52.1 times less saturated fat than avocado - leek has 0.04g of saturated fat per 100 grams and avocado has 2.1g of saturated fat.
Vitamins
Vitamin C
Leek has 36% more Vitamin C than avocado - leek has 12mg of Vitamin C per 100 grams and avocado has 8.8mg of Vitamin C.
Vitamin A
Leek has signficantly more Vitamin A than avocado - leek has 83ug of Vitamin A per 100 grams and avocado has 7ug of Vitamin A.
Vitamin E
Leeks and avocado contain similar amounts of Vitamin E - leek has 0.92mg of Vitamin E per 100 grams and avocado has 2mg of Vitamin E.
Vitamin K
Leek has 124% more Vitamin K than avocado - leek has 47ug of Vitamin K per 100 grams and avocado has 21ug of Vitamin K.
The B Vitamins
Avocado has more riboflavin, niacin and pantothenic acid. Both avocado and leeks contain significant amounts of thiamin, Vitamin B6 and folate.
| Avocado | Leeks | |
|---|---|---|
| Thiamin | 0.075 MG | 0.06 MG |
| Riboflavin | 0.143 MG | 0.03 MG |
| Niacin | 1.912 MG | 0.4 MG |
| Pantothenic acid | 1.463 MG | 0.14 MG |
| Vitamin B6 | 0.287 MG | 0.233 MG |
| Folate | 89 UG | 64 UG |
Minerals
calcium
Leek is a great source of calcium and it has 354% more calcium than avocado - leek has 59mg of calcium per 100 grams and avocado has 13mg of calcium.
iron
Leek is a great source of iron and it has 244% more iron than avocado - leek has 2.1mg of iron per 100 grams and avocado has 0.61mg of iron.
potassium
Avocado is an excellent source of potassium and it has 182% more potassium than leek - leek has 180mg of potassium per 100 grams and avocado has 507mg 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, leek has more beta-carotene and lutein + zeaxanthin than avocado per 100 grams, however, avocado contains more alpha-carotene than leek per 100 grams.
| Avocado | Leeks | |
|---|---|---|
| beta-carotene | 63 UG | 1000 UG |
| alpha-carotene | 24 UG | ~ |
| lutein + zeaxanthin | 271 UG | 1900 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both avocado and leeks contain significant amounts of alpha linoleic acid (ALA).
| Avocado | Leeks | |
|---|---|---|
| alpha linoleic acid | 0.125 G | 0.099 G |
| Total | 0.125 G | 0.099 G |
omega 6s
Comparing omega-6 fatty acids, avocado has more linoleic acid than leek per 100 grams.
| Avocado | Leeks | |
|---|---|---|
| linoleic acid | 1.674 G | 0.067 G |
| other omega 6 | 0.015 G | ~ |
| Total | 1.689 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.
Avocado 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 avocado contain more calories in 100 grams?Avocado is high in calories and leek has 60% less calories than avocado - leek has 61 calories in 100g and avocado has 167 calories.
Does leeks or avocado have more carbohydrates?
By weight, leeks and avocado contain similar amounts of carbs - leek has 14.2g of carbs for 100g and avocado has 8.6g of carbohydrates.
Does leeks or avocado contain more potassium?
Avocado is a rich source of potassium and it has 180% more potassium than leek - leek has 180mg of potassium in 100 grams and avocado has 507mg of potassium.