Cashews vs. Leeks
Nutrition comparison of Cashews and Leeks
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cashews
versus
leeks
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cashews and leeks:
- Both leeks and cashews are high in iron.
- Cashew has more thiamin, niacin and pantothenic acid, however, leek contains more folate.
- Cashew is an excellent source of dietary fiber, potassium and protein.
- Leek has signficantly more Vitamin A than cashew.
- Leek has signficantly more Vitamin C than cashew.
- Leek is a great source of calcium.
USDA sources for nutritional information: Cashews (Nuts, cashew nuts, raw) and Leeks (Leeks, (bulb and lower leaf-portion), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cashew is high in calories and leek has 89% less calories than cashew - leek has 61 calories per 100 grams and cashew has 553 calories.
For macronutrient ratios, cashews is heavier in protein, much lighter in carbs and much heavier in fat compared to leeks per calorie. Cashews has a macronutrient ratio of 13:21:67 and for leeks, 9:86:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cashews | Leeks | |
|---|---|---|
| Protein | 13% | 9% |
| Carbohydrates | 21% | 86% |
| Fat | 67% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Cashew is high in carbohydrates and leek has 53% less carbohydrates than cashew - leek has 14.2g of total carbs per 100 grams and cashew has 30.2g of carbohydrates.
dietary fiber
Cashew is an excellent source of dietary fiber and it has 83% more dietary fiber than leek - leek has 1.8g of dietary fiber per 100 grams and cashew has 3.3g of dietary fiber.
sugar
Leeks and cashews contain similar amounts of sugar - leek has 3.9g of sugar per 100 grams and cashew has 5.9g of sugar.
Protein
protein
Cashew is an excellent source of protein and it has 11 times more protein than leek - leek has 1.5g of protein per 100 grams and cashew has 18.2g of protein.
Fat
saturated fat
Cashew is high in saturated fat and leek has 99% less saturated fat than cashew - leek has 0.04g of saturated fat per 100 grams and cashew has 7.8g of saturated fat.
Vitamins
Vitamin C
Leek has signficantly more Vitamin C than cashew - leek has 12mg of Vitamin C per 100 grams and cashew has 0.5mg of Vitamin C.
Vitamin A
Leek has signficantly more Vitamin A than cashew - leek has 83ug of Vitamin A per 100 grams and cashew does not contain significant amounts.
Vitamin E
Leeks and cashews contain similar amounts of Vitamin E - leek has 0.92mg of Vitamin E per 100 grams and cashew has 0.9mg of Vitamin E.
Vitamin K
Leeks and cashews contain similar amounts of Vitamin K - leek has 47ug of Vitamin K per 100 grams and cashew has 34.1ug of Vitamin K.
The B Vitamins
Cashew has more thiamin, niacin and pantothenic acid, however, leek contains more folate. Both cashews and leeks contain significant amounts of riboflavin and Vitamin B6.
| Cashews | Leeks | |
|---|---|---|
| Thiamin | 0.423 MG | 0.06 MG |
| Riboflavin | 0.058 MG | 0.03 MG |
| Niacin | 1.062 MG | 0.4 MG |
| Pantothenic acid | 0.864 MG | 0.14 MG |
| Vitamin B6 | 0.417 MG | 0.233 MG |
| Folate | 25 UG | 64 UG |
Minerals
calcium
Leek is a great source of calcium and it has 59% more calcium than cashew - leek has 59mg of calcium per 100 grams and cashew has 37mg of calcium.
iron
Both leeks and cashews are high in iron. Cashew has 218% more iron than leek - leek has 2.1mg of iron per 100 grams and cashew has 6.7mg of iron.
potassium
Cashew is an excellent source of potassium and it has 267% more potassium than leek - leek has 180mg of potassium per 100 grams and cashew has 660mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both cashews and leeks contain significant amounts of alpha linoleic acid (ALA).
| Cashews | Leeks | |
|---|---|---|
| alpha linoleic acid | 0.062 G | 0.099 G |
| Total | 0.062 G | 0.099 G |
omega 6s
Comparing omega-6 fatty acids, cashew has more linoleic acid than leek per 100 grams.
| Cashews | Leeks | |
|---|---|---|
| other omega 6 | 0.266 G | ~ |
| linoleic acid | 7.782 G | 0.067 G |
| Total | 8.048 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.
Cashews 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 cashews contain more calories in 100 grams?Cashew is high in calories and leek has 90% less calories than cashew - leek has 61 calories in 100g and cashew has 553 calories.
Does leeks or cashews have more carbohydrates?
By weight, cashew is high in carbohydrates and leek has 50% fewer carbohydrates than cashew - leek has 14.2g of carbs for 100g and cashew has 30.2g of carbohydrates.
Does leeks or cashews contain more iron?
Both leeks and cashews are high in iron. Cashew has 220% more iron than leek - leek has 2.1mg of iron in 100 grams and cashew has 6.7mg of iron.
Does leeks or cashews contain more potassium?
Cashew is a rich source of potassium and it has 270% more potassium than leek - leek has 180mg of potassium in 100 grams and cashew has 660mg of potassium.