Oats vs. Leeks
Nutrition comparison of Oats and Leeks
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
oats
versus
leeks
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in oats and leeks:
- Both leeks and oats are high in calcium and iron.
- Leek has 29.4 times less saturated fat than oat.
- Leek has signficantly more Vitamin A than oat.
- Leek has signficantly more Vitamin C than oat.
- Oat has more thiamin, riboflavin, niacin and pantothenic acid.
- Oat is an excellent source of dietary fiber, potassium and protein.
USDA sources for nutritional information: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Leeks (Leeks, (bulb and lower leaf-portion), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Oat is high in calories and leek has 84% less calories than oat - leek has 61 calories per 100 grams and oat has 389 calories.
For macronutrient ratios, oats is heavier in protein, lighter in carbs and heavier in fat compared to leeks per calorie. Oats has a macronutrient ratio of 17:67:16 and for leeks, 9:86:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Oats | Leeks | |
|---|---|---|
| Protein | 17% | 9% |
| Carbohydrates | 67% | 86% |
| Fat | 16% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Oat is high in carbohydrates and leek has 79% less carbohydrates than oat - leek has 14.2g of total carbs per 100 grams and oat has 66.3g of carbohydrates.
dietary fiber
Oat is an excellent source of dietary fiber and it has 489% more dietary fiber than leek - leek has 1.8g of dietary fiber per 100 grams and oat has 10.6g of dietary fiber.
sugar
Oat has less sugar than leek - leek has 3.9g of sugar per 100 grams and oat does not contain significant amounts.
Protein
protein
Oat is an excellent source of protein and it has 10 times more protein than leek - leek has 1.5g of protein per 100 grams and oat has 16.9g of protein.
Fat
saturated fat
Leek has 29.4 times less saturated fat than oat - leek has 0.04g of saturated fat per 100 grams and oat has 1.2g of saturated fat.
Vitamins
Vitamin C
Leek has signficantly more Vitamin C than oat - leek has 12mg of Vitamin C per 100 grams and oat does not contain significant amounts.
Vitamin A
Leek has signficantly more Vitamin A than oat - leek has 83ug of Vitamin A per 100 grams and oat does not contain significant amounts.
Vitamin E
Leek has more Vitamin E than oat - leek has 0.92mg of Vitamin E per 100 grams and oat does not contain significant amounts.
Vitamin K
Leek has more Vitamin K than oat - leek has 47ug of Vitamin K per 100 grams and oat does not contain significant amounts.
The B Vitamins
Oat has more thiamin, riboflavin, niacin and pantothenic acid. Both oats and leeks contain significant amounts of Vitamin B6 and folate.
| Oats | Leeks | |
|---|---|---|
| Thiamin | 0.763 MG | 0.06 MG |
| Riboflavin | 0.139 MG | 0.03 MG |
| Niacin | 0.961 MG | 0.4 MG |
| Pantothenic acid | 1.349 MG | 0.14 MG |
| Vitamin B6 | 0.119 MG | 0.233 MG |
| Folate | 56 UG | 64 UG |
Minerals
calcium
Both leeks and oats are high in calcium. Leek has a little more calcium (9%) than oat by weight - leek has 59mg of calcium per 100 grams and oat has 54mg of calcium.
iron
Both leeks and oats are high in iron. Oat has 125% more iron than leek - leek has 2.1mg of iron per 100 grams and oat has 4.7mg of iron.
potassium
Oat is an excellent source of potassium and it has 138% more potassium than leek - leek has 180mg of potassium per 100 grams and oat has 429mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both oats and leeks contain significant amounts of alpha linoleic acid (ALA).
| Oats | Leeks | |
|---|---|---|
| alpha linoleic acid | 0.111 G | 0.099 G |
| Total | 0.111 G | 0.099 G |
omega 6s
Comparing omega-6 fatty acids, oat has more linoleic acid than leek per 100 grams.
| Oats | Leeks | |
|---|---|---|
| linoleic acid | 2.424 G | 0.067 G |
| Total | 2.424 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.
Oats 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 oats contain more calories in 100 grams?Oat is high in calories and leek has 80% less calories than oat - leek has 61 calories in 100g and oat has 389 calories.
Does leeks or oats have more carbohydrates?
By weight, oat is high in carbohydrates and leek has 80% fewer carbohydrates than oat - leek has 14.2g of carbs for 100g and oat has 66.3g of carbohydrates.
Does leeks or oats contain more calcium?
Both leeks and oats are high in calcium. Leek has a little more calcium ( 10%) than oat by weight - leek has 59mg of calcium in 100 grams and oat has 54mg of calcium.
Does leeks or oats contain more iron?
Both leeks and oats are high in iron. Oat has 130% more iron than leek - leek has 2.1mg of iron in 100 grams and oat has 4.7mg of iron.
Does leeks or oats contain more potassium?
Oat is a rich source of potassium and it has 140% more potassium than leek - leek has 180mg of potassium in 100 grams and oat has 429mg of potassium.