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.
Detailed nutritional comparison of oats 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: 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.


Image of Oats src
Image of Leeks src

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, 9:87:4 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Oats Leeks
Protein 17% 9%
Carbohydrates 67% 87%
Fat 16% 4%
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 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 Oats or Leeks .

Note: The specific food items compared are: Oats (Oats (Includes foods for USDA's Food Distribution Program)) and Leeks (Leeks, (bulb and lower leaf-portion), raw) .

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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.

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