Olive Oil vs. Leeks
Nutrition comparison of Olive Oil and Leeks
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olive oil
versus
leeks
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olive oil and leeks:
- Leek has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Leek has signficantly more Vitamin A than olive oil.
- Leek has signficantly more Vitamin C than olive oil.
- Leek has signficantly more dietary fiber than olive oil.
- Leek has signficantly more potassium than olive oil.
- Leek is a great source of calcium and iron.
- Olive oil is an excellent source of Vitamin E.
USDA sources for nutritional information: Olive Oil (Oil, olive, salad or cooking) and Leeks (Leeks, (bulb and lower leaf-portion), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Olive oil is high in calories and leek has 93% less calories than olive oil - leek has 61 calories per 100 grams and olive oil has 884 calories.
For macronutrient ratios, olive oil is lighter in protein, much lighter in carbs and much heavier in fat compared to leeks per calorie. Olive oil has a macronutrient ratio of 0:0:100 and for leeks, 9:86:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olive Oil | Leeks | |
|---|---|---|
| Protein | ~ | 9% |
| Carbohydrates | ~ | 86% |
| Fat | 100% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Olive oil has less carbohydrates than leek - leek has 14.2g of total carbs per 100 grams and olive oil does not contain significant amounts.
dietary fiber
Leek has signficantly more dietary fiber than olive oil - leek has 1.8g of dietary fiber per 100 grams and olive oil does not contain significant amounts.
sugar
Olive oil has less sugar than leek - leek has 3.9g of sugar per 100 grams and olive oil does not contain significant amounts.
Protein
protein
Leek has more protein than olive oil - leek has 1.5g of protein per 100 grams and olive oil does not contain significant amounts.
Fat
saturated fat
Olive oil is high in saturated fat and leek has 100% less saturated fat than olive oil - leek has 0.04g of saturated fat per 100 grams and olive oil has 13.8g of saturated fat.
Vitamins
Vitamin C
Leek has signficantly more Vitamin C than olive oil - leek has 12mg of Vitamin C per 100 grams and olive oil does not contain significant amounts.
Vitamin A
Leek has signficantly more Vitamin A than olive oil - leek has 83ug of Vitamin A per 100 grams and olive oil does not contain significant amounts.
Vitamin E
Olive oil is an excellent source of Vitamin E and it has 14 times more Vitamin E than leek - leek has 0.92mg of Vitamin E per 100 grams and olive oil has 14.4mg of Vitamin E.
Vitamin K
Leeks and olive oil contain similar amounts of Vitamin K - leek has 47ug of Vitamin K per 100 grams and olive oil has 60.2ug of Vitamin K.
The B Vitamins
Leek has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Olive Oil | Leeks | |
|---|---|---|
| Thiamin | ~ | 0.06 MG |
| Riboflavin | ~ | 0.03 MG |
| Niacin | ~ | 0.4 MG |
| Pantothenic acid | ~ | 0.14 MG |
| Vitamin B6 | ~ | 0.233 MG |
| Folate | ~ | 64 UG |
Minerals
calcium
Leek is a great source of calcium and it has 58 times more calcium than olive oil - leek has 59mg of calcium per 100 grams and olive oil has 1mg of calcium.
iron
Leek is a great source of iron and it has 275% more iron than olive oil - leek has 2.1mg of iron per 100 grams and olive oil has 0.56mg of iron.
potassium
Leek has signficantly more potassium than olive oil - leek has 180mg of potassium per 100 grams and olive oil has 1mg 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,
| Olive Oil | Leeks | |
|---|---|---|
| apigenin | 0.09 mg | ~ |
| luteolin | 0.12 mg | ~ |
| kaempferol | ~ | 2.67 mg |
| myricetin | ~ | 0.22 mg |
| Quercetin | ~ | 0.09 mg |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, olive oil has more alpha linoleic acid (ALA) than leek per 100 grams.
| Olive Oil | Leeks | |
|---|---|---|
| alpha linoleic acid | 0.761 G | 0.099 G |
| Total | 0.761 G | 0.099 G |
omega 6s
Comparing omega-6 fatty acids, olive oil has more linoleic acid than leek per 100 grams.
| Olive Oil | Leeks | |
|---|---|---|
| other omega 6 | 0.414 G | ~ |
| linoleic acid | 9.762 G | 0.067 G |
| Total | 10.176 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.
Olive Oil 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 olive oil contain more calories in 100 grams?Olive oil is high in calories and leek has 90% less calories than olive oil - leek has 61 calories in 100g and olive oil has 884 calories.
Does leeks or olive oil have more carbohydrates?
By weight, olive oil has fewer carbohydrates than leek - leek has 14.2g of carbs for 100g and olive oil has no carbs..