Carrot Juice vs. Leeks
Nutrition comparison of Carrot Juice and Leeks
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
carrot juice
versus
leeks
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in carrot juice and leeks:
- Carrot juice has more beta-carotene and alpha-carotene than leek, however, leek contains more lutein + zeaxanthin than carrot juice.
- Carrot juice is a great source of potassium.
- Carrot juice is an excellent source of Vitamin A.
- Leek has more folate.
- Leek is a great source of calcium and iron.
USDA sources for nutritional information: Carrot Juice (Carrot juice, canned) and Leeks (Leeks, (bulb and lower leaf-portion), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Carrot juice has 34% less calories than leek - leek has 61 calories per 100 grams and carrot juice has 40 calories.
For macronutrient ratios, carrot juice is similar to leeks for protein, carbs and fat. Carrot juice has a macronutrient ratio of 9:88:4 and for leeks, 9:86:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Carrot Juice | Leeks | |
|---|---|---|
| Protein | 9% | 9% |
| Carbohydrates | 88% | 86% |
| Fat | 4% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Leeks and carrot juice contain similar amounts of carbs - leek has 14.2g of total carbs per 100 grams and carrot juice has 9.3g of carbohydrates.
dietary fiber
Leek has 125% more dietary fiber than carrot juice - leek has 1.8g of dietary fiber per 100 grams and carrot juice has 0.8g of dietary fiber.
sugar
Leeks and carrot juice contain similar amounts of sugar - leek has 3.9g of sugar per 100 grams and carrot juice has 3.9g of sugar.
Protein
protein
Leeks and carrot juice contain similar amounts of protein - leek has 1.5g of protein per 100 grams and carrot juice has 0.95g of protein.
Fat
saturated fat
Both leeks and carrot juice are low in saturated fat - leek has 0.04g of saturated fat per 100 grams and carrot juice has 0.03g of saturated fat.
Vitamins
Vitamin C
Leek has 41% more Vitamin C than carrot juice - leek has 12mg of Vitamin C per 100 grams and carrot juice has 8.5mg of Vitamin C.
Vitamin A
Carrot juice is an excellent source of Vitamin A and it has 10 times more Vitamin A than leek - leek has 83ug of Vitamin A per 100 grams and carrot juice has 956ug of Vitamin A.
Vitamin E
Leeks and carrot juice contain similar amounts of Vitamin E - leek has 0.92mg of Vitamin E per 100 grams and carrot juice has 1.2mg of Vitamin E.
Vitamin K
Leek has 203% more Vitamin K than carrot juice - leek has 47ug of Vitamin K per 100 grams and carrot juice has 15.5ug of Vitamin K.
The B Vitamins
Leek has more folate. Both carrot juice and leeks contain significant amounts of thiamin, riboflavin, niacin, pantothenic acid and Vitamin B6.
| Carrot Juice | Leeks | |
|---|---|---|
| Thiamin | 0.092 MG | 0.06 MG |
| Riboflavin | 0.055 MG | 0.03 MG |
| Niacin | 0.386 MG | 0.4 MG |
| Pantothenic acid | 0.228 MG | 0.14 MG |
| Vitamin B6 | 0.217 MG | 0.233 MG |
| Folate | 4 UG | 64 UG |
Minerals
calcium
Leek is a great source of calcium and it has 146% more calcium than carrot juice - leek has 59mg of calcium per 100 grams and carrot juice has 24mg of calcium.
iron
Leek is a great source of iron and it has 357% more iron than carrot juice - leek has 2.1mg of iron per 100 grams and carrot juice has 0.46mg of iron.
potassium
Carrot juice is a great source of potassium and it has 62% more potassium than leek - leek has 180mg of potassium per 100 grams and carrot juice has 292mg 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, carrot juice has more beta-carotene and alpha-carotene than leek per 100 grams, however, leek contains more lutein + zeaxanthin than carrot juice per 100 grams.
| Carrot Juice | Leeks | |
|---|---|---|
| beta-carotene | 9303 UG | 1000 UG |
| alpha-carotene | 4342 UG | ~ |
| lycopene | 2 UG | ~ |
| lutein + zeaxanthin | 333 UG | 1900 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, leek has more alpha linoleic acid (ALA) than carrot juice per 100 grams.
| Carrot Juice | Leeks | |
|---|---|---|
| alpha linoleic acid | 0.009 G | 0.099 G |
| Total | 0.009 G | 0.099 G |
omega 6s
Comparing omega-6 fatty acids, both carrot juice and leeks contain significant amounts of linoleic acid.
| Carrot Juice | Leeks | |
|---|---|---|
| linoleic acid | 0.061 G | 0.067 G |
| Total | 0.061 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.
Note: The specific food items compared are: Carrot Juice (Carrot juice, canned) and Leeks (Leeks, (bulb and lower leaf-portion), raw) .
Carrot Juice 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 carrot juice contain more calories in 100 grams?Carrot juice has 30% less calories than leek - leek has 61 calories in 100g and carrot juice has 40 calories.
Does leeks or carrot juice have more carbohydrates?
By weight, leeks and carrot juice contain similar amounts of carbs - leek has 14.2g of carbs for 100g and carrot juice has 9.3g of carbohydrates.