Mushroom vs. Leeks
Nutrition comparison of Mushroom and Leeks
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
mushroom
versus
leeks
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in mushroom and leeks:
- Leek has signficantly more Vitamin A than mushroom.
- Leek has signficantly more Vitamin C than mushroom.
- Leek is a great source of calcium and iron.
- Mushroom has 3.3 times less carbohydrates than leek.
- Mushroom has 64% less calories than leek.
- Mushroom has more riboflavin, niacin, pantothenic acid and Vitamin B12, however, leek contains more Vitamin B6 and folate.
- Mushroom is an excellent source of potassium.
USDA sources for nutritional information: Mushroom (Mushrooms, white, raw) and Leeks (Leeks, (bulb and lower leaf-portion), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Mushroom has 64% less calories than leek - leek has 61 calories per 100 grams and mushroom has 22 calories.
For macronutrient ratios, mushroom is much heavier in protein, much lighter in carbs and similar to leeks for fat. Mushroom has a macronutrient ratio of 50:50:0 and for leeks, 11:89:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Mushroom | Leeks | |
|---|---|---|
| Protein | 50% | 11% |
| Carbohydrates | 50% | 89% |
| Fat | ~ | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Mushroom has 3.3 times less carbohydrates than leek - leek has 14.2g of total carbs per 100 grams and mushroom has 3.3g of carbohydrates.
dietary fiber
Leek has 80% more dietary fiber than mushroom - leek has 1.8g of dietary fiber per 100 grams and mushroom has 1g of dietary fiber.
sugar
Leeks and mushroom contain similar amounts of sugar - leek has 3.9g of sugar per 100 grams and mushroom has 2g of sugar.
Protein
protein
Leeks and mushroom contain similar amounts of protein - leek has 1.5g of protein per 100 grams and mushroom has 3.1g of protein.
Fat
saturated fat
Both leeks and mushroom are low in saturated fat - leek has 0.04g of saturated fat per 100 grams and mushroom has 0.05g of saturated fat.
Vitamins
Vitamin C
Leek has signficantly more Vitamin C than mushroom - leek has 12mg of Vitamin C per 100 grams and mushroom has 2.1mg of Vitamin C.
Vitamin A
Leek has signficantly more Vitamin A than mushroom - leek has 83ug of Vitamin A per 100 grams and mushroom does not contain significant amounts.
Vitamin D
Mushroom has more Vitamin D than leek - mushroom has 7iu of Vitamin D per 100 grams and leek does not contain significant amounts.
Vitamin E
Leeks and mushroom contain similar amounts of Vitamin E - leek has 0.92mg of Vitamin E per 100 grams and mushroom has 0.01mg of Vitamin E.
Vitamin K
Leek has more Vitamin K than mushroom - leek has 47ug of Vitamin K per 100 grams and mushroom does not contain significant amounts.
The B Vitamins
Mushroom has more riboflavin, niacin, pantothenic acid and Vitamin B12, however, leek contains more Vitamin B6 and folate. Both mushroom and leeks contain significant amounts of thiamin.
| Mushroom | Leeks | |
|---|---|---|
| Thiamin | 0.081 MG | 0.06 MG |
| Riboflavin | 0.402 MG | 0.03 MG |
| Niacin | 3.607 MG | 0.4 MG |
| Pantothenic acid | 1.497 MG | 0.14 MG |
| Vitamin B6 | 0.104 MG | 0.233 MG |
| Folate | 17 UG | 64 UG |
| Vitamin B12 | 0.04 UG | ~ |
Minerals
calcium
Leek is a great source of calcium and it has 18 times more calcium than mushroom - leek has 59mg of calcium per 100 grams and mushroom has 3mg of calcium.
iron
Leek is a great source of iron and it has 320% more iron than mushroom - leek has 2.1mg of iron per 100 grams and mushroom has 0.5mg of iron.
potassium
Mushroom is an excellent source of potassium and it has 77% more potassium than leek - leek has 180mg of potassium per 100 grams and mushroom has 318mg of potassium.
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, mushroom has more linoleic acid than leek per 100 grams.
| Mushroom | Leeks | |
|---|---|---|
| linoleic acid | 0.16 G | 0.067 G |
| Total | 0.16 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.
Mushroom g
()
|
Daily Values (%) |
Leeks g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
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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 mushroom contain more calories in 100 grams?Mushroom has 60% less calories than leek - leek has 61 calories in 100g and mushroom has 22 calories.
Is leeks or mushroom better for protein?
Leeks and mushroom contain similar amounts of protein - leek has 1.5g of protein per 100 grams and mushroom has 3.1g of protein.
Does leeks or mushroom have more carbohydrates?
By weight, mushroom has 3.3 times fewer carbohydrates than leek - leek has 14.2g of carbs for 100g and mushroom has 3.3g of carbohydrates.
Does leeks or mushroom contain more potassium?
Mushroom is a rich source of potassium and it has 80% more potassium than leek - leek has 180mg of potassium in 100 grams and mushroom has 318mg of potassium.