Banana vs. Leeks
Nutrition comparison of Banana and Leeks
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
banana
versus
leeks
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in banana and leeks:
- Banana has more riboflavin and pantothenic acid, however, leek contains more folate.
- Banana is a great source of dietary fiber.
- Banana is an excellent source of potassium.
- Leek has 68% less sugar than banana.
- Leek has more beta-carotene and lutein + zeaxanthin than banana, however, banana contains more alpha-carotene than leek.
- Leek has signficantly more Vitamin A than banana.
- Leek is a great source of calcium and iron.
USDA sources for nutritional information: Banana (Bananas, raw) and Leeks (Leeks, (bulb and lower leaf-portion), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Leek has 31% less calories than banana - leek has 61 calories per 100 grams and banana has 89 calories.
For macronutrient ratios, banana is lighter in protein, heavier in carbs and similar to leeks for fat. Banana has a macronutrient ratio of 5:93:3 and for leeks, 9:86:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Banana | Leeks | |
|---|---|---|
| Protein | 5% | 9% |
| Carbohydrates | 93% | 86% |
| Fat | 3% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Leek has 38% less carbohydrates than banana - leek has 14.2g of total carbs per 100 grams and banana has 22.8g of carbohydrates.
dietary fiber
Banana is a great source of dietary fiber and it has 44% more dietary fiber than leek - leek has 1.8g of dietary fiber per 100 grams and banana has 2.6g of dietary fiber.
sugar
Leek has 68% less sugar than banana - leek has 3.9g of sugar per 100 grams and banana has 12.2g of sugar.
Protein
protein
Leeks and banana contain similar amounts of protein - leek has 1.5g of protein per 100 grams and banana has 1.1g of protein.
Fat
saturated fat
Both leeks and banana are low in saturated fat - leek has 0.04g of saturated fat per 100 grams and banana has 0.11g of saturated fat.
Vitamins
Vitamin C
Leek has 38% more Vitamin C than banana - leek has 12mg of Vitamin C per 100 grams and banana has 8.7mg of Vitamin C.
Vitamin A
Leek has signficantly more Vitamin A than banana - leek has 83ug of Vitamin A per 100 grams and banana has 3ug of Vitamin A.
Vitamin E
Leeks and banana contain similar amounts of Vitamin E - leek has 0.92mg of Vitamin E per 100 grams and banana has 0.1mg of Vitamin E.
Vitamin K
Leek has 93 times more Vitamin K than banana - leek has 47ug of Vitamin K per 100 grams and banana has 0.5ug of Vitamin K.
The B Vitamins
Banana has more riboflavin and pantothenic acid, however, leek contains more folate. Both banana and leeks contain significant amounts of thiamin, niacin and Vitamin B6.
| Banana | Leeks | |
|---|---|---|
| Thiamin | 0.031 MG | 0.06 MG |
| Riboflavin | 0.073 MG | 0.03 MG |
| Niacin | 0.665 MG | 0.4 MG |
| Pantothenic acid | 0.334 MG | 0.14 MG |
| Vitamin B6 | 0.367 MG | 0.233 MG |
| Folate | 20 UG | 64 UG |
Minerals
calcium
Leek is a great source of calcium and it has 10 times more calcium than banana - leek has 59mg of calcium per 100 grams and banana has 5mg of calcium.
iron
Leek is a great source of iron and it has 708% more iron than banana - leek has 2.1mg of iron per 100 grams and banana has 0.26mg of iron.
potassium
Banana is an excellent source of potassium and it has 99% more potassium than leek - leek has 180mg of potassium per 100 grams and banana has 358mg 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, both banana and leeks contain small amounts of quercetin.
| Banana | Leeks | |
|---|---|---|
| kaempferol | 0.11 mg | 2.67 mg |
| myricetin | 0.01 mg | 0.22 mg |
| Quercetin | 0.06 mg | 0.09 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, leek has more beta-carotene and lutein + zeaxanthin than banana per 100 grams, however, banana contains more alpha-carotene than leek per 100 grams.
| Banana | Leeks | |
|---|---|---|
| beta-carotene | 26 UG | 1000 UG |
| alpha-carotene | 25 UG | ~ |
| lutein + zeaxanthin | 22 UG | 1900 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, leek has more alpha linoleic acid (ALA) than banana per 100 grams.
| Banana | Leeks | |
|---|---|---|
| alpha linoleic acid | 0.027 G | 0.099 G |
| Total | 0.027 G | 0.099 G |
omega 6s
Comparing omega-6 fatty acids, both banana and leeks contain significant amounts of linoleic acid.
| Banana | Leeks | |
|---|---|---|
| linoleic acid | 0.046 G | 0.067 G |
| Total | 0.046 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.
Banana 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 banana contain more calories in 100 grams?Leek has 30% less calories than banana - leek has 61 calories in 100g and banana has 89 calories.
Does leeks or banana have more carbohydrates?
By weight, leek has 40% fewer carbohydrates than banana - leek has 14.2g of carbs for 100g and banana has 22.8g of carbohydrates.
Does leeks or banana contain more potassium?
Banana is a rich source of potassium and it has 100% more potassium than leek - leek has 180mg of potassium in 100 grams and banana has 358mg of potassium.