Cucumber vs. Leeks
Nutrition comparison of Cucumber and Leeks
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cucumber
versus
leeks
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in cucumber and leeks:
- Cucumber has 74% less carbohydrates than leek.
- Cucumber has 75% less calories than leek.
- Leek has more thiamin, niacin, Vitamin B6 and folate.
- Leek has signficantly more Vitamin A than cucumber.
- Leek has signficantly more Vitamin C than cucumber.
- Leek is a great source of calcium and iron.
USDA sources for nutritional information: Cucumber (Cucumber, with peel, raw) and Leeks (Leeks, (bulb and lower leaf-portion), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Cucumber has 75% less calories than leek - cucumber has 15 calories per 100 grams and leek has 61 calories.
For macronutrient ratios, cucumber is heavier in protein, lighter in carbs and similar to leeks for fat. Cucumber has a macronutrient ratio of 15:80:5 and for leeks, 9:86:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Cucumber | Leeks | |
|---|---|---|
| Protein | 15% | 9% |
| Carbohydrates | 80% | 86% |
| Fat | 5% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Cucumber has 74% less carbohydrates than leek - cucumber has 3.6g of total carbs per 100 grams and leek has 14.2g of carbohydrates.
dietary fiber
Leek has 260% more dietary fiber than cucumber - cucumber has 0.5g of dietary fiber per 100 grams and leek has 1.8g of dietary fiber.
sugar
Cucumber and leeks contain similar amounts of sugar - cucumber has 1.7g of sugar per 100 grams and leek has 3.9g of sugar.
Protein
protein
Cucumber and leeks contain similar amounts of protein - cucumber has 0.65g of protein per 100 grams and leek has 1.5g of protein.
Fat
saturated fat
Both cucumber and leeks are low in saturated fat - cucumber has 0.04g of saturated fat per 100 grams and leek has 0.04g of saturated fat.
Vitamins
Vitamin C
Leek has signficantly more Vitamin C than cucumber - cucumber has 2.8mg of Vitamin C per 100 grams and leek has 12mg of Vitamin C.
Vitamin A
Leek has signficantly more Vitamin A than cucumber - cucumber has 5ug of Vitamin A per 100 grams and leek has 83ug of Vitamin A.
Vitamin E
Cucumber and leeks contain similar amounts of Vitamin E - cucumber has 0.03mg of Vitamin E per 100 grams and leek has 0.92mg of Vitamin E.
Vitamin K
Leek has 187% more Vitamin K than cucumber - cucumber has 16.4ug of Vitamin K per 100 grams and leek has 47ug of Vitamin K.
The B Vitamins
Leek has more thiamin, niacin, Vitamin B6 and folate. Both cucumber and leeks contain significant amounts of riboflavin and pantothenic acid.
| Cucumber | Leeks | |
|---|---|---|
| Thiamin | 0.027 MG | 0.06 MG |
| Riboflavin | 0.033 MG | 0.03 MG |
| Niacin | 0.098 MG | 0.4 MG |
| Pantothenic acid | 0.259 MG | 0.14 MG |
| Vitamin B6 | 0.04 MG | 0.233 MG |
| Folate | 7 UG | 64 UG |
Minerals
calcium
Leek is a great source of calcium and it has 269% more calcium than cucumber - cucumber has 16mg of calcium per 100 grams and leek has 59mg of calcium.
iron
Leek is a great source of iron and it has 650% more iron than cucumber - cucumber has 0.28mg of iron per 100 grams and leek has 2.1mg of iron.
potassium
Cucumber and leeks contain similar amounts of potassium - cucumber has 147mg of potassium per 100 grams and leek has 180mg 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 cucumber and leeks contain small amounts of quercetin.
| Cucumber | Leeks | |
|---|---|---|
| kaempferol | 0.13 mg | 2.67 mg |
| Quercetin | 0.04 mg | 0.09 mg |
| myricetin | ~ | 0.22 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,
| Cucumber | Leeks | |
|---|---|---|
| beta-carotene | 45 UG | 1000 UG |
| alpha-carotene | 11 UG | ~ |
| lutein + zeaxanthin | 23 UG | 1900 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, leek has more alpha linoleic acid (ALA) than cucumber per 100 grams.
| Cucumber | Leeks | |
|---|---|---|
| alpha linoleic acid | 0.005 G | 0.099 G |
| Total | 0.005 G | 0.099 G |
omega 6s
Comparing omega-6 fatty acids, leek has more linoleic acid than cucumber per 100 grams.
| Cucumber | Leeks | |
|---|---|---|
| linoleic acid | 0.028 G | 0.067 G |
| Total | 0.028 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.
Cucumber 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 cucumber or leeks contain more calories in 100 grams?Cucumber has 80% less calories than leek - cucumber has 15 calories in 100g and leek has 61 calories.
Does cucumber or leeks have more carbohydrates?
By weight, cucumber has 70% fewer carbohydrates than leek - cucumber has 3.6g of carbs for 100g and leek has 14.2g of carbohydrates.