Grapes vs. Leeks

Nutrition comparison of Grapes and Leeks


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of grapes versus leeks (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in grapes and leeks:

  • Leek has 75% less sugar than grape.
  • Leek has more niacin, pantothenic acid, Vitamin B6 and folate.
  • Leek has signficantly more Vitamin A than grape.
  • Leek has signficantly more Vitamin C than grape.
  • Leek is a great source of calcium and iron.
Detailed nutritional comparison of grapes 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: Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) and Leeks (Leeks, (bulb and lower leaf-portion), raw) . Have a correction or suggestions? Shoot us an email.


Image of Grapes src
Image of Leeks src

Calories and Carbs

calories

Leeks and grapes contain similar amounts of calories - leek has 61 calories per 100 grams and grape has 69 calories.

For macronutrient ratios, grapes is lighter in protein, heavier in carbs and similar to leeks for fat. Grapes has a macronutrient ratio of 4:95:2 and for leeks, 9:86:5 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Grapes Leeks
Protein 4% 9%
Carbohydrates 95% 86%
Fat 2% 5%
Alcohol ~ ~

carbohydrates

Leeks and grapes contain similar amounts of carbs - leek has 14.2g of total carbs per 100 grams and grape has 18.1g of carbohydrates.

dietary fiber

Leek has 100% more dietary fiber than grape - leek has 1.8g of dietary fiber per 100 grams and grape has 0.9g of dietary fiber.

sugar

Leek has 75% less sugar than grape - leek has 3.9g of sugar per 100 grams and grape has 15.5g of sugar.

Protein

protein

Leeks and grapes contain similar amounts of protein - leek has 1.5g of protein per 100 grams and grape has 0.72g of protein.

Fat

saturated fat

Both leeks and grapes are low in saturated fat - leek has 0.04g of saturated fat per 100 grams and grape has 0.05g of saturated fat.

Vitamins

Vitamin C

Leek has signficantly more Vitamin C than grape - leek has 12mg of Vitamin C per 100 grams and grape has 3.2mg of Vitamin C.

Vitamin A

Leek has signficantly more Vitamin A than grape - leek has 83ug of Vitamin A per 100 grams and grape has 3ug of Vitamin A.

Vitamin E

Leeks and grapes contain similar amounts of Vitamin E - leek has 0.92mg of Vitamin E per 100 grams and grape has 0.19mg of Vitamin E.

Vitamin K

Leek has 222% more Vitamin K than grape - leek has 47ug of Vitamin K per 100 grams and grape has 14.6ug of Vitamin K.

The B Vitamins

Leek has more niacin, pantothenic acid, Vitamin B6 and folate. Both grapes and leeks contain significant amounts of thiamin and riboflavin.

Grapes Leeks
Thiamin 0.069 MG 0.06 MG
Riboflavin 0.07 MG 0.03 MG
Niacin 0.188 MG 0.4 MG
Pantothenic acid 0.05 MG 0.14 MG
Vitamin B6 0.086 MG 0.233 MG
Folate 2 UG 64 UG

Minerals

calcium

Leek is a great source of calcium and it has 490% more calcium than grape - leek has 59mg of calcium per 100 grams and grape has 10mg of calcium.

iron

Leek is a great source of iron and it has 483% more iron than grape - leek has 2.1mg of iron per 100 grams and grape has 0.36mg of iron.

potassium

Leeks and grapes contain similar amounts of potassium - leek has 180mg of potassium per 100 grams and grape has 191mg 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,

Grapes Leeks
beta-carotene 39 UG 1000 UG
alpha-carotene 1 UG ~
lutein + zeaxanthin 72 UG 1900 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, leek has more alpha linoleic acid (ALA) than grape per 100 grams.

Grapes Leeks
alpha linoleic acid 0.011 G 0.099 G
Total 0.011 G 0.099 G

omega 6s

Comparing omega-6 fatty acids, both grapes and leeks contain significant amounts of linoleic acid.

Grapes Leeks
linoleic acid 0.037 G 0.067 G
Total 0.037 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: Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) and Leeks (Leeks, (bulb and lower leaf-portion), raw) .

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choline
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G Water G
G Starch G
G Alcohol G


FAQ

Does leeks or grapes contain more calories in 100 grams?
Leeks and grapes contain similar amounts of calories - leek has 61 calories in 100g and grape has 69 calories.

Does leeks or grapes have more carbohydrates?
By weight, leeks and grapes contain similar amounts of carbs - leek has 14.2g of carbs for 100g and grape has 18.1g of carbohydrates.

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