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.
Detailed nutritional comparison of banana 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: Banana (Bananas, raw) and Leeks (Leeks, (bulb and lower leaf-portion), raw) . Have a correction or suggestions? Shoot us an email.


Image of Banana src
Image of Leeks src

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, 9:87:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Banana Leeks
Protein 5% 9%
Carbohydrates 93% 87%
Fat 3% 4%
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 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 Banana or Leeks .

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

Banana g

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G Water G
G Starch G
G Alcohol 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.