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.
Detailed nutritional comparison of mushroom 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: Mushroom (Mushrooms, white, raw) and Leeks (Leeks, (bulb and lower leaf-portion), raw) . Have a correction or suggestions? Shoot us an email.


Image of Mushroom src
Image of Leeks src

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 heavier in fat compared to leeks per calorie. Mushroom has a macronutrient ratio of 44:47:10 and for leeks, 9:87:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Mushroom Leeks
Protein 44% 9%
Carbohydrates 47% 87%
Fat 10% 4%
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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Mushroom or Leeks .

Note: The specific food items compared are: Mushroom (Mushrooms, white, raw) and Leeks (Leeks, (bulb and lower leaf-portion), raw) .

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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.