Raspberries vs. Leeks
Nutrition comparison of Raspberries and Leeks
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
raspberries
versus
leeks
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in raspberries and leeks:
- Leek has signficantly more Vitamin A than raspberry.
- Leek is a great source of calcium and iron.
- Raspberry has more pantothenic acid, however, leek contains more Vitamin B6 and folate.
- Raspberry is an excellent source of Vitamin C and dietary fiber.
USDA sources for nutritional information: Raspberries (Raspberries, raw) and Leeks (Leeks, (bulb and lower leaf-portion), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Raspberries and leeks contain similar amounts of calories - raspberry has 52 calories per 100 grams and leek has 61 calories.
For macronutrient ratios, raspberries is lighter in carbs, heavier in fat and similar to leeks for protein. Raspberries has a macronutrient ratio of 8:82:10 and for leeks, 9:86:5 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Raspberries | Leeks | |
|---|---|---|
| Protein | 8% | 9% |
| Carbohydrates | 82% | 86% |
| Fat | 10% | 5% |
| Alcohol | ~ | ~ |
carbohydrates
Raspberries and leeks contain similar amounts of carbs - raspberry has 11.9g of total carbs per 100 grams and leek has 14.2g of carbohydrates.
dietary fiber
Raspberry is an excellent source of dietary fiber and it has 261% more dietary fiber than leek - raspberry has 6.5g of dietary fiber per 100 grams and leek has 1.8g of dietary fiber.
sugar
Raspberries and leeks contain similar amounts of sugar - raspberry has 4.4g of sugar per 100 grams and leek has 3.9g of sugar.
Protein
protein
Raspberries and leeks contain similar amounts of protein - raspberry has 1.2g of protein per 100 grams and leek has 1.5g of protein.
Fat
saturated fat
Both raspberries and leeks are low in saturated fat - raspberry has 0.02g of saturated fat per 100 grams and leek has 0.04g of saturated fat.
Vitamins
Vitamin C
Raspberry is an excellent source of Vitamin C and it has 118% more Vitamin C than leek - raspberry has 26.2mg of Vitamin C per 100 grams and leek has 12mg of Vitamin C.
Vitamin A
Leek has signficantly more Vitamin A than raspberry - raspberry has 2ug of Vitamin A per 100 grams and leek has 83ug of Vitamin A.
Vitamin E
Raspberries and leeks contain similar amounts of Vitamin E - raspberry has 0.87mg of Vitamin E per 100 grams and leek has 0.92mg of Vitamin E.
Vitamin K
Leek has 503% more Vitamin K than raspberry - raspberry has 7.8ug of Vitamin K per 100 grams and leek has 47ug of Vitamin K.
The B Vitamins
Raspberry has more pantothenic acid, however, leek contains more Vitamin B6 and folate. Both raspberries and leeks contain significant amounts of thiamin, riboflavin and niacin.
| Raspberries | Leeks | |
|---|---|---|
| Thiamin | 0.032 MG | 0.06 MG |
| Riboflavin | 0.038 MG | 0.03 MG |
| Niacin | 0.598 MG | 0.4 MG |
| Pantothenic acid | 0.329 MG | 0.14 MG |
| Vitamin B6 | 0.055 MG | 0.233 MG |
| Folate | 21 UG | 64 UG |
Minerals
calcium
Leek is a great source of calcium and it has 136% more calcium than raspberry - raspberry has 25mg of calcium per 100 grams and leek has 59mg of calcium.
iron
Leek is a great source of iron and it has 204% more iron than raspberry - raspberry has 0.69mg of iron per 100 grams and leek has 2.1mg of iron.
potassium
Raspberries and leeks contain similar amounts of potassium - raspberry has 151mg of potassium per 100 grams and leek has 180mg of potassium.
Antioxidants and Phytonutrients
flavonoids
Naturally occuring in fruits and vegetables, flavonoids are associated with many health benefits and used in a variety of medicinal and pharmaceutical applications. [2][3]
For specific flavonoid compounds, leek has more kaempferol and myricetin than raspberry per 100 grams, however, raspberry contains more quercetin than leek per 100 grams.
| Raspberries | Leeks | |
|---|---|---|
| kaempferol | 0.06 mg | 2.67 mg |
| Quercetin | 1.05 mg | 0.09 mg |
| myricetin | ~ | 0.22 mg |
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids,
| Raspberries | Leeks | |
|---|---|---|
| beta-carotene | 12 UG | 1000 UG |
| alpha-carotene | 16 UG | ~ |
| lutein + zeaxanthin | 136 UG | 1900 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both raspberries and leeks contain significant amounts of alpha linoleic acid (ALA).
| Raspberries | Leeks | |
|---|---|---|
| alpha linoleic acid | 0.126 G | 0.099 G |
| Total | 0.126 G | 0.099 G |
omega 6s
Comparing omega-6 fatty acids, raspberry has more linoleic acid than leek per 100 grams.
| Raspberries | Leeks | |
|---|---|---|
| linoleic acid | 0.249 G | 0.067 G |
| Total | 0.249 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: Raspberries (Raspberries, raw) and Leeks (Leeks, (bulb and lower leaf-portion), raw) .
Raspberries 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 raspberries or leeks contain more calories in 100 grams?Raspberries and leeks contain similar amounts of calories - raspberry has 52 calories in 100g and leek has 61 calories.
Does raspberries or leeks have more carbohydrates?
By weight, raspberries and leeks contain similar amounts of carbs - raspberry has 11.9g of carbs for 100g and leek has 14.2g of carbohydrates.