Leeks vs. Red Bell Pepper
Nutrition comparison of Leeks and Red Bell Pepper
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
leeks
versus
red bell pepper
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in leeks and red bell pepper:
- Leek is a great source of calcium and iron.
- Red bell pepper has 57% less calories than leek.
- Red bell pepper has 57% less carbohydrates than leek.
- Red bell pepper has more riboflavin and niacin.
- Red bell pepper is an excellent source of Vitamin A and Vitamin C.
USDA sources for nutritional information: Leeks (Leeks, (bulb and lower leaf-portion), raw) and Red Bell Pepper (Peppers, sweet, red, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Red bell pepper has 57% less calories than leek - leek has 61 calories per 100 grams and red bell pepper has 26 calories.
For macronutrient ratios, leeks is lighter in protein, heavier in carbs and similar to red bell pepper for fat. Leeks has a macronutrient ratio of 9:86:5 and for red bell pepper, 13:79:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Leeks | Red Bell Pepper | |
|---|---|---|
| Protein | 9% | 13% |
| Carbohydrates | 86% | 79% |
| Fat | 5% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Red bell pepper has 57% less carbohydrates than leek - leek has 14.2g of total carbs per 100 grams and red bell pepper has 6g of carbohydrates.
dietary fiber
Leeks and red bell pepper contain similar amounts of dietary fiber - leek has 1.8g of dietary fiber per 100 grams and red bell pepper has 2.1g of dietary fiber.
sugar
Leeks and red bell pepper contain similar amounts of sugar - leek has 3.9g of sugar per 100 grams and red bell pepper has 4.2g of sugar.
Protein
protein
Leeks and red bell pepper contain similar amounts of protein - leek has 1.5g of protein per 100 grams and red bell pepper has 0.99g of protein.
Fat
saturated fat
Both leeks and red bell pepper are low in saturated fat - leek has 0.04g of saturated fat per 100 grams and red bell pepper has 0.06g of saturated fat.
Vitamins
Vitamin C
Red bell pepper is an excellent source of Vitamin C and it has 964% more Vitamin C than leek - leek has 12mg of Vitamin C per 100 grams and red bell pepper has 127.7mg of Vitamin C.
Vitamin A
Red bell pepper is an excellent source of Vitamin A and it has 89% more Vitamin A than leek - leek has 83ug of Vitamin A per 100 grams and red bell pepper has 157ug of Vitamin A.
Vitamin E
Leeks and red bell pepper contain similar amounts of Vitamin E - leek has 0.92mg of Vitamin E per 100 grams and red bell pepper has 1.6mg of Vitamin E.
Vitamin K
Leek has 859% more Vitamin K than red bell pepper - leek has 47ug of Vitamin K per 100 grams and red bell pepper has 4.9ug of Vitamin K.
The B Vitamins
Red bell pepper has more riboflavin and niacin. Both leeks and red bell pepper contain significant amounts of thiamin, pantothenic acid, Vitamin B6 and folate.
| Leeks | Red Bell Pepper | |
|---|---|---|
| Thiamin | 0.06 MG | 0.054 MG |
| Riboflavin | 0.03 MG | 0.085 MG |
| Niacin | 0.4 MG | 0.979 MG |
| Pantothenic acid | 0.14 MG | 0.317 MG |
| Vitamin B6 | 0.233 MG | 0.291 MG |
| Folate | 64 UG | 46 UG |
Minerals
calcium
Leek is a great source of calcium and it has 743% more calcium than red bell pepper - leek has 59mg of calcium per 100 grams and red bell pepper has 7mg of calcium.
iron
Leek is a great source of iron and it has 388% more iron than red bell pepper - leek has 2.1mg of iron per 100 grams and red bell pepper has 0.43mg of iron.
potassium
Leeks and red bell pepper contain similar amounts of potassium - leek has 180mg of potassium per 100 grams and red bell pepper has 211mg 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 red bell pepper per 100 grams, however, red bell pepper contains more quercetin and luteolin than leek per 100 grams.
| Leeks | Red Bell Pepper | |
|---|---|---|
| kaempferol | 2.67 mg | 0.02 mg |
| myricetin | 0.22 mg | ~ |
| Quercetin | 0.09 mg | 0.23 mg |
| luteolin | ~ | 0.61 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, both leeks and red bell pepper contain significant amounts of beta-carotene.
| Leeks | Red Bell Pepper | |
|---|---|---|
| beta-carotene | 1000 UG | 1624 UG |
| lutein + zeaxanthin | 1900 UG | 51 UG |
| alpha-carotene | ~ | 20 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, both leeks and red bell pepper contain significant amounts of alpha linoleic acid (ALA).
| Leeks | Red Bell Pepper | |
|---|---|---|
| alpha linoleic acid | 0.099 G | 0.056 G |
| Total | 0.099 G | 0.056 G |
omega 6s
Comparing omega-6 fatty acids, both leeks and red bell pepper contain significant amounts of linoleic acid.
| Leeks | Red Bell Pepper | |
|---|---|---|
| linoleic acid | 0.067 G | 0.1 G |
| Total | 0.067 G | 0.1 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: Leeks (Leeks, (bulb and lower leaf-portion), raw) and Red Bell Pepper (Peppers, sweet, red, raw) .
Leeks g
()
|
Daily Values (%) |
Red Bell Pepper 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 red bell pepper contain more calories in 100 grams?Red bell pepper has 60% less calories than leek - leek has 61 calories in 100g and red bell pepper has 26 calories.
Does leeks or red bell pepper have more carbohydrates?
By weight, red bell pepper has 60% fewer carbohydrates than leek - leek has 14.2g of carbs for 100g and red bell pepper has 6g of carbohydrates.