Peanut Butter vs. Leeks
Nutrition comparison of Peanut Butter and Leeks
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
peanut butter
versus
leeks
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in peanut butter and leeks:
- Both leeks and peanut butter are high in calcium.
- Leek has 54% less sugar than peanut butter.
- Leek has signficantly more Vitamin A than peanut butter.
- Leek has signficantly more Vitamin C than peanut butter.
- Peanut butter has more riboflavin, niacin and pantothenic acid.
- Peanut butter has signficantly more Vitamin E than leek.
- Peanut butter is an excellent source of dietary fiber, potassium and protein.
USDA sources for nutritional information: Peanut Butter (Peanut butter, chunk style, with salt) and Leeks (Leeks, (bulb and lower leaf-portion), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Peanut butter is high in calories and leek has 90% less calories than peanut butter - leek has 61 calories per 100 grams and peanut butter has 589 calories.
For macronutrient ratios, peanut butter is heavier in protein, much lighter in carbs and much heavier in fat compared to leeks per calorie. Peanut butter has a macronutrient ratio of 15:14:71 and for leeks, 9:86:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Peanut Butter | Leeks | |
|---|---|---|
| Protein | 15% | 9% |
| Carbohydrates | 14% | 86% |
| Fat | 71% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Leek has 34% less carbohydrates than peanut butter - leek has 14.2g of total carbs per 100 grams and peanut butter has 21.6g of carbohydrates.
dietary fiber
Peanut butter is an excellent source of dietary fiber and it has 344% more dietary fiber than leek - leek has 1.8g of dietary fiber per 100 grams and peanut butter has 8g of dietary fiber.
sugar
Leek has 54% less sugar than peanut butter - leek has 3.9g of sugar per 100 grams and peanut butter has 8.4g of sugar.
Protein
protein
Peanut butter is an excellent source of protein and it has 15 times more protein than leek - leek has 1.5g of protein per 100 grams and peanut butter has 24.1g of protein.
Fat
saturated fat
Peanut butter is high in saturated fat and leek has 99% less saturated fat than peanut butter - leek has 0.04g of saturated fat per 100 grams and peanut butter has 7.6g of saturated fat.
Vitamins
Vitamin C
Leek has signficantly more Vitamin C than peanut butter - leek has 12mg of Vitamin C per 100 grams and peanut butter does not contain significant amounts.
Vitamin A
Leek has signficantly more Vitamin A than peanut butter - leek has 83ug of Vitamin A per 100 grams and peanut butter does not contain significant amounts.
Vitamin E
Peanut butter has signficantly more Vitamin E than leek - leek has 0.92mg of Vitamin E per 100 grams and peanut butter has 6.3mg of Vitamin E.
Vitamin K
Leek has 93 times more Vitamin K than peanut butter - leek has 47ug of Vitamin K per 100 grams and peanut butter has 0.5ug of Vitamin K.
The B Vitamins
Peanut butter has more riboflavin, niacin and pantothenic acid. Both peanut butter and leeks contain significant amounts of thiamin, Vitamin B6 and folate.
| Peanut Butter | Leeks | |
|---|---|---|
| Thiamin | 0.106 MG | 0.06 MG |
| Riboflavin | 0.111 MG | 0.03 MG |
| Niacin | 13.696 MG | 0.4 MG |
| Pantothenic acid | 1.118 MG | 0.14 MG |
| Vitamin B6 | 0.418 MG | 0.233 MG |
| Folate | 92 UG | 64 UG |
Minerals
calcium
Both leeks and peanut butter are high in calcium. Leek has 31% more calcium than peanut butter - leek has 59mg of calcium per 100 grams and peanut butter has 45mg of calcium.
iron
Leeks and peanut butter contain similar amounts of iron - leek has 2.1mg of iron per 100 grams and peanut butter has 1.9mg of iron.
potassium
Peanut butter is an excellent source of potassium and it has 314% more potassium than leek - leek has 180mg of potassium per 100 grams and peanut butter has 745mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both peanut butter and leeks contain significant amounts of alpha linoleic acid (ALA).
| Peanut Butter | Leeks | |
|---|---|---|
| alpha linoleic acid | 0.078 G | 0.099 G |
| Total | 0.078 G | 0.099 G |
omega 6s
Comparing omega-6 fatty acids, peanut butter has more linoleic acid than leek per 100 grams.
| Peanut Butter | Leeks | |
|---|---|---|
| other omega 6 | 0.64 G | ~ |
| linoleic acid | 13.854 G | 0.067 G |
| Total | 14.494 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.
Note: The specific food items compared are: Peanut Butter (Peanut butter, chunk style, with salt) and Leeks (Leeks, (bulb and lower leaf-portion), raw) .
Peanut Butter 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 peanut butter contain more calories in 100 grams?Peanut butter is high in calories and leek has 90% less calories than peanut butter - leek has 61 calories in 100g and peanut butter has 589 calories.
Does leeks or peanut butter have more carbohydrates?
By weight, leek has 30% fewer carbohydrates than peanut butter - leek has 14.2g of carbs for 100g and peanut butter has 21.6g of carbohydrates.
Does leeks or peanut butter contain more calcium?
Both leeks and peanut butter are high in calcium. Leek has 30% more calcium than peanut butter - leek has 59mg of calcium in 100 grams and peanut butter has 45mg of calcium.
Does leeks or peanut butter contain more potassium?
Peanut butter is a rich source of potassium and it has 310% more potassium than leek - leek has 180mg of potassium in 100 grams and peanut butter has 745mg of potassium.