Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt vs Spinach, raw
Nutrition comparison per 100 g.
Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt
31 kcal
Spinach, raw
23 kcal
Calories
31 kcal
23 kcal
Protein
0.8 g
2.9 g
Carbs
7.6 g
3.6 g
Fiber
1.0 g
2.2 g
Sugars
2.1 g
0.4 g
Fat
0.2 g
0.4 g
Sodium
10 mg
79 mg
Key takeaways
- Spinach, raw has 25% fewer calories (23 kcal vs 31 kcal).
- Spinach, raw has more protein (2.9 g vs 0.8 g).
- Spinach, raw has more carbs (3.6 g vs 7.6 g).
- Spinach, raw has more fiber (2.2 g vs 1.0 g).
- Spinach, raw has more sugars (0.4 g vs 2.1 g).
| Macronutrients | Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt | Spinach, raw |
|---|---|---|
| Calories | 31 kcal | 23 kcal |
| Protein | 0.8 g | 2.9 g |
| Total Fat | 0.2 g | 0.4 g |
| Total Carbohydrate | 7.6 g | 3.6 g |
| Dietary Fiber | 1.0 g | 2.2 g |
| Total Sugars | 2.1 g | 0.4 g |
| Water | 90.8 g | 91.4 g |
| Carbohydrates | Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt | Spinach, raw |
|---|---|---|
| Total Carbohydrate | 7.6 g | 3.6 g |
| Dietary Fiber | 1.0 g | 2.2 g |
| Total Sugars | 2.1 g | 0.4 g |
| Fats & Fatty Acids | Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt | Spinach, raw |
|---|---|---|
| Total Fat | 0.2 g | 0.4 g |
| Saturated Fat | 0.0 g | 0.1 g |
| Monounsaturated Fat | 0.0 g | 0.0 g |
| Polyunsaturated Fat | 0.1 g | 0.2 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 66.0 mg | 138.0 mg |
| Omega-6 Fatty Acids | 45.0 mg | 26.0 mg |
| Protein & Amino Acids | Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt | Spinach, raw |
|---|---|---|
| Protein | 0.8 g | 2.9 g |
| Histidine | 14.0 mg | 64.0 mg |
| Isoleucine | 28.0 mg | 147.0 mg |
| Leucine | 52.0 mg | 223.0 mg |
| Lysine | 42.0 mg | 174.0 mg |
| Methionine | 10.0 mg | 53.0 mg |
| Phenylalanine | 30.0 mg | 129.0 mg |
| Threonine | 34.0 mg | 122.0 mg |
| Tryptophan | 6.0 mg | 39.0 mg |
| Valine | 31.0 mg | 161.0 mg |
| Alanine | 40.0 mg | 142.0 mg |
| Arginine | 42.0 mg | 162.0 mg |
| Aspartic Acid | 76.0 mg | 240.0 mg |
| Cystine | 14.0 mg | 35.0 mg |
| Glutamic Acid | 123.0 mg | 343.0 mg |
| Glycine | 37.0 mg | 134.0 mg |
| Proline | 36.0 mg | 112.0 mg |
| Serine | 50.0 mg | 104.0 mg |
| Tyrosine | 22.0 mg | 108.0 mg |
| Vitamins | Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt | Spinach, raw |
|---|---|---|
| Vitamin A (RAE) | 41.0 mcg | 469.0 mcg |
| Vitamin C | 4.2 mg | 28.1 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 0.5 mg | 2.0 mg |
| Vitamin K | 25.4 mcg | 482.9 mcg |
| Thiamin (B1) | 0.0 mg | 0.1 mg |
| Riboflavin (B2) | 0.0 mg | 0.2 mg |
| Niacin (B3) | 0.2 mg | 0.7 mg |
| Vitamin B6 | 0.1 mg | 0.2 mg |
| Folate (B9) | 24.0 mcg | 194.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.1 mg | 0.1 mg |
| Choline | ~ | 19.3 mg |
| Betaine | ~ | 102.6 mg |
| Minerals | Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt | Spinach, raw |
|---|---|---|
| Calcium | 30.0 mg | 99.0 mg |
| Iron | 1.1 mg | 2.7 mg |
| Magnesium | 14.0 mg | 79.0 mg |
| Phosphorus | 17.0 mg | 49.0 mg |
| Potassium | 87.0 mg | 558.0 mg |
| Sodium | 10.0 mg | 79.0 mg |
| Zinc | 0.1 mg | 0.5 mg |
| Copper | 0.1 mg | 0.1 mg |
| Manganese | 0.2 mg | 0.9 mg |
| Selenium | 0.5 mcg | 1.0 mcg |
| Sterols | Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt | Spinach, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Phytosterols | ~ | 9.0 mg |
| Other | Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt | Spinach, raw |
|---|---|---|
| Alcohol | ~ | 0.0 g |
| Caffeine | ~ | 0.0 mg |
| Theobromine | ~ | 0.0 mg |
| Ash | 0.6 g | 1.7 g |
Frequently asked questions
Which has fewer calories, Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt or Spinach, raw?
Spinach, raw has fewer calories: 31 kcal for Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt vs 23 kcal for Spinach, raw per 100 g.
Which has more protein, Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt or Spinach, raw?
Spinach, raw has more protein: 0.8 g for Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt vs 2.9 g for Spinach, raw per 100 g.
Which has more fiber, Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt or Spinach, raw?
Spinach, raw has more fiber: 1.0 g for Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt vs 2.2 g for Spinach, raw per 100 g.
Is Leeks, (bulb and lower leaf-portion), cooked, boiled, drained, without salt or Spinach, raw healthier?
Spinach, raw is lower in calories, and Spinach, raw is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.