Food with Nutrition Similar to Leeks


image of leeks

Similar to Leeks

A common and nutrient dense vegetable, leeks is a good source of calcium and iron. It also has significant amounts of Vitamin A, Vitamin B6 and folate. One leek contains about 54 calories.

Many foods are similar nutritionally to leeks, including green bean, asparagus, iceberg lettuce and bean sprouts. Other similar foods include capers, okra and kale.

We compared the key nutrients in leeks (calcium and iron) to nutrients in hundreds of other foods with data from USDA.[1]

Summary of the most similar foods by category:
plants and vegetables: Green Bean, Asparagus, Iceberg Lettuce, Bean Sprouts, Alfalfa Sprouts, Arugula, Kimchi, Celery, Fennel, Chives, Butterhead Lettuce, Oregano, Cabbage, Capers, Okra, Kale, Cilantro, Brussels Sprouts, Sage
fruits: Rhubarb
The details of the top 20 foods most nutritionally similar to leeks are below.

plants and vegetables

There are quite a few plants and vegetables that offer similar nutritional benefits to leeks. Green bean, asparagus, iceberg lettuce, bean sprouts and alfalfa sprouts are all high in calcium and or iron.

Green Bean

image of green bean

Similarity: > 95%

Green bean contains nutrients similar to leeks, but in smaller amounts overall. Also, green bean contains more dietary fiber and riboflavin than leeks.

For 100 grams of leeks and green bean:


Leeks
(about 1 cup)
Green Bean
(1 cup)
59
calcium (MG)
37
2.1
iron (MG)
1
View More
0.975 | 0.975 | 1.85 Complete Comparison:
Green Bean vs. Leeks


Asparagus

image of asparagus

Similarity: > 95%

Asparagus are also high in iron and contains some of the same nutrients. Also, asparagus contains more thiamin and riboflavin than leeks.

For 100 grams of leeks and asparagus:


Leeks
(about 1 cup)
Asparagus
(3/4 cup)
59
calcium (MG)
24
2.1
iron (MG)
2.1
View More
0.97 | 0.97 | 1.95 Complete Comparison:
Asparagus vs. Leeks


Iceberg Lettuce

image of iceberg lettuce

Similarity: > 95%

Iceberg lettuce contains nutrients similar to leeks, but in smaller amounts overall.

For 100 grams of leeks and iceberg lettuce:


Leeks
(about 1 cup)
Iceberg Lettuce
(1.5 cup)
59
calcium (MG)
18
2.1
iron (MG)
0.41
View More
0.956 | 0.956 | 0.88 Complete Comparison:
Iceberg Lettuce vs. Leeks


Bean Sprouts

image of bean sprouts

Similarity: > 95%

Bean sprouts contain nutrients similar to leeks, but in smaller amounts overall. Also, bean sprouts contains more dietary fiber and riboflavin than leeks.

For 100 grams of leeks and bean sprouts:


Leeks
(about 1 cup)
Bean Sprouts
(1 cup)
59
calcium (MG)
13
2.1
iron (MG)
0.91
View More
0.953 | 0.953 | 1.7 Complete Comparison:
Bean Sprouts vs. Leeks


Alfalfa Sprouts

image of alfalfa sprouts

Similarity: > 95%

Alfalfa sprouts contain nutrients similar to leeks, but in smaller amounts overall. Also, alfalfa sprouts contains more protein, riboflavin and pantothenic acid than leeks.

For 100 grams of leeks and alfalfa sprouts:


Leeks
(about 1 cup)
Alfalfa Sprouts
(3 cups)
59
calcium (MG)
32
2.1
iron (MG)
0.96
View More
0.949 | 0.949 | 1.63 Complete Comparison:
Alfalfa Sprouts vs. Leeks


Arugula

image of arugula

Similarity: > 90%

Arugula is also high in calcium and contains some of the same nutrients. Moreover, arugula contains more Vitamin C, Vitamin A, potassium and folate than leeks.

For 100 grams of leeks and arugula:


Leeks
(about 1 cup)
Arugula
(50 leaves)
59
calcium (MG)
160
2.1
iron (MG)
1.5
View More
0.942 | 0.942 | 2.95 Complete Comparison:
Arugula vs. Leeks


Kimchi

image of kimchi

Similarity: > 90%

Kimchi is also high in iron and contains some of the same nutrients. Also, kimchi contains more riboflavin than leeks.

For 100 grams of leeks and kimchi:


Leeks
(about 1 cup)
Kimchi
(5/8 cup)
59
calcium (MG)
33
2.1
iron (MG)
2.5
View More
0.942 | 0.942 | 1.54 Complete Comparison:
Kimchi vs. Leeks


Celery

image of celery

Similarity: > 90%

Celery contains nutrients similar to leeks, but in smaller amounts overall. Also, celery contains more potassium than leeks.

For 100 grams of leeks and celery:


Leeks
(about 1 cup)
Celery
(1 cup)
59
calcium (MG)
40
2.1
iron (MG)
0.2
View More
0.942 | 0.942 | 1.12 Complete Comparison:
Celery vs. Leeks


Fennel

image of fennel

Similarity: > 90%

Fennel is also high in calcium and contains some of the same nutrients. Also, fennel contains more dietary fiber, Vitamin C and potassium than leeks.

For 100 grams of leeks and fennel:


Leeks
(about 1 cup)
Fennel
(1.25 cup)
59
calcium (MG)
49
2.1
iron (MG)
0.73
View More
0.929 | 0.929 | 1.94 Complete Comparison:
Fennel vs. Leeks


Chives

image of chives

Similarity: > 90%

Chives are also high in calcium and contains some of the same nutrients. Moreover, chives contains more dietary fiber, protein, Vitamin C, Vitamin A and potassium than leeks.

For 100 grams of leeks and chives:


Leeks
(about 1 cup)
Chives
(33 tbsps)
59
calcium (MG)
92
2.1
iron (MG)
1.6
View More
0.922 | 0.922 | 3.79 Complete Comparison:
Chives vs. Leeks


Butterhead Lettuce

image of butterhead lettuce

Similarity: > 90%

Butterhead lettuce contains nutrients similar to leeks, but in smaller amounts overall. Also, butterhead lettuce contains more Vitamin A and potassium than leeks.

For 100 grams of leeks and butterhead lettuce:


Leeks
(about 1 cup)
Butterhead Lettuce
(1.75 cup)
59
calcium (MG)
35
2.1
iron (MG)
1.2
View More
0.913 | 0.913 | 2.23 Complete Comparison:
Butterhead Lettuce vs. Leeks


Oregano

image of oregano

Similarity: > 90%

More nutritionally dense than leeks, oregano is also high in calcium and iron. Also, oregano contains more dietary fiber, protein and Vitamin E than leeks.

For 100 grams of leeks and oregano:


Leeks
(about 1 cup)
Oregano
(100 tsps)
59
calcium (MG)
1597
2.1
iron (MG)
37
View More
0.903 | 0.903 | 11.41 Complete Comparison:
Oregano vs. Leeks


Cabbage

image of cabbage

Similarity: > 90%

Cabbage contains nutrients similar to leeks, but in smaller amounts overall. Also, cabbage contains more dietary fiber and Vitamin C than leeks.

For 100 grams of leeks and cabbage:


Leeks
(about 1 cup)
Cabbage
(about 1 cup)
59
calcium (MG)
40
2.1
iron (MG)
0.47
View More
0.902 | 0.902 | 2.2 Complete Comparison:
Cabbage vs. Leeks


Capers

image of capers

Similarity: > 90%

Capers contain nutrients similar to leeks, but in smaller amounts overall. Also, capers contains more dietary fiber and riboflavin than leeks.

For 100 grams of leeks and capers:


Leeks
(about 1 cup)
Capers
(12 tbsps)
59
calcium (MG)
40
2.1
iron (MG)
1.7
View More
0.9 | 0.9 | 1.27 Complete Comparison:
Capers vs. Leeks


Okra

image of okra

Similarity: > 90%

Okra is also high in calcium and contains some of the same nutrients. Moreover, okra contains more dietary fiber, Vitamin C, potassium and thiamin than leeks.

For 100 grams of leeks and okra:


Leeks
(about 1 cup)
Okra
(1 cup)
59
calcium (MG)
82
2.1
iron (MG)
0.62
View More
0.897 | 0.897 | 2.65 Complete Comparison:
Okra vs. Leeks


Kale

image of kale

Similarity: 89%

More nutritionally dense than leeks, kale is also high in calcium and contains some of the same nutrients. Moreover, kale contains more dietary fiber, Vitamin C, Vitamin A, potassium and riboflavin than leeks.

For 100 grams of leeks and kale:


Leeks
(about 1 cup)
Kale
(5 cups)
59
calcium (MG)
254
2.1
iron (MG)
1.6
View More
0.894 | 0.894 | 4.77 Complete Comparison:
Kale vs. Leeks


Cilantro

image of cilantro

Similarity: 89%

Cilantro is also high in calcium and contains some of the same nutrients. Moreover, cilantro contains more dietary fiber, Vitamin C, Vitamin A, Vitamin E and potassium than leeks.

For 100 grams of leeks and cilantro:


Leeks
(about 1 cup)
Cilantro
(6 cups)
59
calcium (MG)
67
2.1
iron (MG)
1.8
View More
0.892 | 0.892 | 3.73 Complete Comparison:
Cilantro vs. Leeks


Brussels Sprouts

image of brussels sprouts

Similarity: 89%

Brussels sprouts are also high in calcium and contains some of the same nutrients. Moreover, brussels sprouts contains more dietary fiber, protein, Vitamin C, potassium and thiamin than leeks.

For 100 grams of leeks and brussels sprouts:


Leeks
(about 1 cup)
Brussels Sprouts
(1.25 cup)
59
calcium (MG)
42
2.1
iron (MG)
1.4
View More
0.892 | 0.892 | 3.77 Complete Comparison:
Brussels Sprouts vs. Leeks


Sage

image of sage

Similarity: 89%

More nutritionally dense than leeks, sage is also high in calcium and iron. Also, sage contains more dietary fiber, protein and Vitamin C than leeks.

For 100 grams of leeks and sage:


Leeks
(about 1 cup)
Sage
(143 tsps)
59
calcium (MG)
1652
2.1
iron (MG)
28
View More
0.891 | 0.891 | 12.5 Complete Comparison:
Sage vs. Leeks


fruits


Rhubarb

image of rhubarb

Similarity: 89%

Rhubarb is also high in calcium and contains some of the same nutrients. Also, rhubarb contains more dietary fiber, potassium and riboflavin than leeks.

For 100 grams of leeks and rhubarb:


Leeks
(about 1 cup)
Rhubarb
(7/8 cup)
59
calcium (MG)
86
2.1
iron (MG)
0.22
View More
0.892 | 0.892 | 1.12 Complete Comparison:
Rhubarb vs. Leeks



Other Nutritional Substitutes

Food item missing