Broccoli vs. Leeks
Nutrition comparison of Broccoli and Leeks
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
broccoli
versus
leeks
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in broccoli and leeks:
- Both leeks and broccoli are high in calcium.
- Broccoli has 53% less carbohydrates than leek.
- Broccoli has more riboflavin and pantothenic acid.
- Broccoli is a great source of Vitamin K and dietary fiber.
- Broccoli is an excellent source of Vitamin C and potassium.
- Leek has more beta-carotene than broccoli, however, broccoli contains more alpha-carotene than leek.
- Leek is a great source of iron.
USDA sources for nutritional information: Broccoli (Broccoli, raw) and Leeks (Leeks, (bulb and lower leaf-portion), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Broccoli has 44% less calories than leek - leek has 61 calories per 100 grams and broccoli has 34 calories.
For macronutrient ratios, broccoli is heavier in protein, much lighter in carbs and similar to leeks for fat. Broccoli has a macronutrient ratio of 28:65:7 and for leeks, 9:86:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Broccoli | Leeks | |
|---|---|---|
| Protein | 28% | 9% |
| Carbohydrates | 65% | 86% |
| Fat | 7% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Broccoli has 53% less carbohydrates than leek - leek has 14.2g of total carbs per 100 grams and broccoli has 6.6g of carbohydrates.
dietary fiber
Broccoli 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 broccoli has 2.6g of dietary fiber.
sugar
Leeks and broccoli contain similar amounts of sugar - leek has 3.9g of sugar per 100 grams and broccoli has 1.7g of sugar.
Protein
protein
Leeks and broccoli contain similar amounts of protein - leek has 1.5g of protein per 100 grams and broccoli has 2.8g of protein.
Fat
saturated fat
Both leeks and broccoli are low in saturated fat - leek has 0.04g of saturated fat per 100 grams and broccoli has 0.11g of saturated fat.
Vitamins
Vitamin C
Broccoli is an excellent source of Vitamin C and it has 643% more Vitamin C than leek - leek has 12mg of Vitamin C per 100 grams and broccoli has 89.2mg of Vitamin C.
Vitamin A
Leek has 168% more Vitamin A than broccoli - leek has 83ug of Vitamin A per 100 grams and broccoli has 31ug of Vitamin A.
Vitamin E
Leeks and broccoli contain similar amounts of Vitamin E - leek has 0.92mg of Vitamin E per 100 grams and broccoli has 0.78mg of Vitamin E.
Vitamin K
Broccoli is a great source of Vitamin K and it has 116% more Vitamin K than leek - leek has 47ug of Vitamin K per 100 grams and broccoli has 101.6ug of Vitamin K.
The B Vitamins
Broccoli has more riboflavin and pantothenic acid. Both broccoli and leeks contain significant amounts of thiamin, niacin, Vitamin B6 and folate.
| Broccoli | Leeks | |
|---|---|---|
| Thiamin | 0.071 MG | 0.06 MG |
| Riboflavin | 0.117 MG | 0.03 MG |
| Niacin | 0.639 MG | 0.4 MG |
| Pantothenic acid | 0.573 MG | 0.14 MG |
| Vitamin B6 | 0.175 MG | 0.233 MG |
| Folate | 63 UG | 64 UG |
Minerals
calcium
Both leeks and broccoli are high in calcium. Leek has 26% more calcium than broccoli - leek has 59mg of calcium per 100 grams and broccoli has 47mg of calcium.
iron
Leek is a great source of iron and it has 188% more iron than broccoli - leek has 2.1mg of iron per 100 grams and broccoli has 0.73mg of iron.
potassium
Broccoli is an excellent source of potassium and it has 76% more potassium than leek - leek has 180mg of potassium per 100 grams and broccoli has 316mg 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, broccoli has more luteolin, kaempferol and quercetin than leek per 100 grams, however, leek contains more myricetin than broccoli per 100 grams.
| Broccoli | Leeks | |
|---|---|---|
| luteolin | 0.8 mg | ~ |
| kaempferol | 7.84 mg | 2.67 mg |
| myricetin | 0.06 mg | 0.22 mg |
| Quercetin | 3.26 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 than broccoli per 100 grams, however, broccoli contains more alpha-carotene than leek per 100 grams. Both broccoli and leeks contain significant amounts of lutein + zeaxanthin.
| Broccoli | Leeks | |
|---|---|---|
| beta-carotene | 361 UG | 1000 UG |
| alpha-carotene | 25 UG | ~ |
| lutein + zeaxanthin | 1403 UG | 1900 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, leek has more alpha linoleic acid (ALA) than broccoli per 100 grams.
| Broccoli | Leeks | |
|---|---|---|
| alpha linoleic acid | 0.0215 G | 0.099 G |
| Total | 0.0215 G | 0.099 G |
omega 6s
Comparing omega-6 fatty acids, both broccoli and leeks contain significant amounts of linoleic acid.
| Broccoli | Leeks | |
|---|---|---|
| other omega 6 | 0.006 G | ~ |
| linoleic acid | 0.049 G | 0.067 G |
| Total | 0.055 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.
Broccoli 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 broccoli contain more calories in 100 grams?Broccoli has 40% less calories than leek - leek has 61 calories in 100g and broccoli has 34 calories.
Does leeks or broccoli have more carbohydrates?
By weight, broccoli has 50% fewer carbohydrates than leek - leek has 14.2g of carbs for 100g and broccoli has 6.6g of carbohydrates.
Does leeks or broccoli contain more calcium?
Both leeks and broccoli are high in calcium. Leek has 30% more calcium than broccoli - leek has 59mg of calcium in 100 grams and broccoli has 47mg of calcium.
Does leeks or broccoli contain more potassium?
Broccoli is a rich source of potassium and it has 80% more potassium than leek - leek has 180mg of potassium in 100 grams and broccoli has 316mg of potassium.