Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt vs Kale, raw
Nutrition comparison per 100 g.
Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt
31 kcal
Kale, raw
35 kcal
Calories
31 kcal
35 kcal
Protein
0.8 g
2.9 g
Carbs
7.6 g
4.4 g
Fiber
1.0 g
4.1 g
Sugars
2.1 g
0.8 g
Fat
0.2 g
1.5 g
Sodium
10 mg
53 mg
Key takeaways
- Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt has 12% fewer calories (31 kcal vs 35 kcal).
- Kale, raw has more protein (2.9 g vs 0.8 g).
- Kale, raw has more carbs (4.4 g vs 7.6 g).
- Kale, raw has more fiber (4.1 g vs 1.0 g).
- Kale, raw has more sugars (0.8 g vs 2.1 g).
| Macronutrients | Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt | Kale, raw |
|---|---|---|
| Calories | 31 kcal | 35 kcal |
| Protein | 0.8 g | 2.9 g |
| Total Fat | 0.2 g | 1.5 g |
| Total Carbohydrate | 7.6 g | 4.4 g |
| Dietary Fiber | 1.0 g | 4.1 g |
| Total Sugars | 2.1 g | 0.8 g |
| Water | 90.8 g | 89.6 g |
| Carbohydrates | Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt | Kale, raw |
|---|---|---|
| Total Carbohydrate | 7.6 g | 4.4 g |
| Dietary Fiber | 1.0 g | 4.1 g |
| Total Sugars | 2.1 g | 0.8 g |
| Fats & Fatty Acids | Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt | Kale, raw |
|---|---|---|
| Total Fat | 0.2 g | 1.5 g |
| Saturated Fat | 0.0 g | 0.1 g |
| Monounsaturated Fat | 0.0 g | 0.1 g |
| Polyunsaturated Fat | 0.1 g | 0.3 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 66.0 mg | 180.0 mg |
| Omega-6 Fatty Acids | 45.0 mg | 138.0 mg |
| Protein & Amino Acids | Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt | Kale, raw |
|---|---|---|
| Protein | 0.8 g | 2.9 g |
| Histidine | 14.0 mg | 69.0 mg |
| Isoleucine | 28.0 mg | 197.0 mg |
| Leucine | 52.0 mg | 231.0 mg |
| Lysine | 42.0 mg | 197.0 mg |
| Methionine | 10.0 mg | 32.0 mg |
| Phenylalanine | 30.0 mg | 169.0 mg |
| Threonine | 34.0 mg | 147.0 mg |
| Tryptophan | 6.0 mg | 40.0 mg |
| Valine | 31.0 mg | 181.0 mg |
| Alanine | 40.0 mg | 166.0 mg |
| Arginine | 42.0 mg | 184.0 mg |
| Aspartic Acid | 76.0 mg | 295.0 mg |
| Cystine | 14.0 mg | 44.0 mg |
| Glutamic Acid | 123.0 mg | 374.0 mg |
| Glycine | 37.0 mg | 159.0 mg |
| Proline | 36.0 mg | 196.0 mg |
| Serine | 50.0 mg | 139.0 mg |
| Tyrosine | 22.0 mg | 117.0 mg |
| Vitamins | Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt | Kale, raw |
|---|---|---|
| Vitamin A (RAE) | 41.0 mcg | 769.0 mcg |
| Vitamin C | 4.2 mg | 120.0 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 0.5 mg | 0.7 mg |
| Vitamin K | 25.4 mcg | 817.0 mcg |
| Thiamin (B1) | 0.0 mg | 0.1 mg |
| Riboflavin (B2) | 0.0 mg | 0.3 mg |
| Niacin (B3) | 0.2 mg | 1.2 mg |
| Vitamin B6 | 0.1 mg | 0.3 mg |
| Folate (B9) | 24.0 mcg | 62.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.1 mg | 0.4 mg |
| Minerals | Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt | Kale, raw |
|---|---|---|
| Calcium | 30.0 mg | 254.0 mg |
| Iron | 1.1 mg | 1.7 mg |
| Magnesium | 14.0 mg | 34.0 mg |
| Phosphorus | 17.0 mg | 56.0 mg |
| Potassium | 87.0 mg | 447.0 mg |
| Sodium | 10.0 mg | 53.0 mg |
| Zinc | 0.1 mg | 0.4 mg |
| Copper | 0.1 mg | 0.3 mg |
| Manganese | 0.2 mg | 0.9 mg |
| Selenium | 0.5 mcg | 0.9 mcg |
| Sterols | Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt | Kale, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt | Kale, raw |
|---|---|---|
| Alcohol | ~ | 0.0 g |
| Ash | 0.6 g | 1.5 g |
Frequently asked questions
Which has fewer calories, Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt or Kale, raw?
Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt has fewer calories: 31 kcal for Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt vs 35 kcal for Kale, raw per 100 g.
Which has more protein, Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt or Kale, raw?
Kale, raw has more protein: 0.8 g for Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt vs 2.9 g for Kale, raw per 100 g.
Which has more fiber, Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt or Kale, raw?
Kale, raw has more fiber: 1.0 g for Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt vs 4.1 g for Kale, raw per 100 g.
Is Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt or Kale, raw healthier?
Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt is lower in calories, and Kale, raw is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.