Leeks, (bulb and lower-leaf portion), freeze-dried vs Kale, raw
Nutrition comparison per 100 g.
Leeks, (bulb and lower-leaf portion), freeze-dried
321 kcal
Kale, raw
35 kcal
Calories
321 kcal
35 kcal
Protein
15.2 g
2.9 g
Carbs
74.7 g
4.4 g
Fiber
10.4 g
4.1 g
Sugars
~
0.8 g
Fat
2.1 g
1.5 g
Sodium
35 mg
53 mg
Key takeaways
- Kale, raw has 89% fewer calories (35 kcal vs 321 kcal).
- Leeks, (bulb and lower-leaf portion), freeze-dried has more protein (15.2 g vs 2.9 g).
- Kale, raw has more carbs (4.4 g vs 74.7 g).
- Leeks, (bulb and lower-leaf portion), freeze-dried has more fiber (10.4 g vs 4.1 g).
- Kale, raw has more fat (1.5 g vs 2.1 g).
| Macronutrients | Leeks, (bulb and lower-leaf portion), freeze-dried | Kale, raw |
|---|---|---|
| Calories | 321 kcal | 35 kcal |
| Protein | 15.2 g | 2.9 g |
| Total Fat | 2.1 g | 1.5 g |
| Total Carbohydrate | 74.7 g | 4.4 g |
| Dietary Fiber | 10.4 g | 4.1 g |
| Total Sugars | ~ | 0.8 g |
| Water | 2.0 g | 89.6 g |
| Carbohydrates | Leeks, (bulb and lower-leaf portion), freeze-dried | Kale, raw |
|---|---|---|
| Total Carbohydrate | 74.7 g | 4.4 g |
| Dietary Fiber | 10.4 g | 4.1 g |
| Total Sugars | ~ | 0.8 g |
| Fats & Fatty Acids | Leeks, (bulb and lower-leaf portion), freeze-dried | Kale, raw |
|---|---|---|
| Total Fat | 2.1 g | 1.5 g |
| Saturated Fat | 0.3 g | 0.1 g |
| Monounsaturated Fat | 0.0 g | 0.1 g |
| Polyunsaturated Fat | 1.2 g | 0.3 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 691.0 mg | 180.0 mg |
| Omega-6 Fatty Acids | 470.0 mg | 138.0 mg |
| Protein & Amino Acids | Leeks, (bulb and lower-leaf portion), freeze-dried | Kale, raw |
|---|---|---|
| Protein | 15.2 g | 2.9 g |
| Histidine | 253.0 mg | 69.0 mg |
| Isoleucine | 525.0 mg | 197.0 mg |
| Leucine | 973.0 mg | 231.0 mg |
| Lysine | 786.0 mg | 197.0 mg |
| Methionine | 180.0 mg | 32.0 mg |
| Phenylalanine | 559.0 mg | 169.0 mg |
| Threonine | 640.0 mg | 147.0 mg |
| Tryptophan | 117.0 mg | 40.0 mg |
| Valine | 572.0 mg | 181.0 mg |
| Alanine | 749.0 mg | 166.0 mg |
| Arginine | 790.0 mg | 184.0 mg |
| Aspartic Acid | 1,420.0 mg | 295.0 mg |
| Cystine | 253.0 mg | 44.0 mg |
| Glutamic Acid | 2,293.0 mg | 374.0 mg |
| Glycine | 698.0 mg | 159.0 mg |
| Proline | 674.0 mg | 196.0 mg |
| Serine | 936.0 mg | 139.0 mg |
| Tyrosine | 413.0 mg | 117.0 mg |
| Vitamins | Leeks, (bulb and lower-leaf portion), freeze-dried | Kale, raw |
|---|---|---|
| Vitamin A (RAE) | 14.0 mcg | 769.0 mcg |
| Vitamin C | 118.0 mg | 120.0 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | ~ | 0.7 mg |
| Vitamin K | ~ | 817.0 mcg |
| Thiamin (B1) | 0.8 mg | 0.1 mg |
| Riboflavin (B2) | 0.4 mg | 0.3 mg |
| Niacin (B3) | 3.5 mg | 1.2 mg |
| Vitamin B6 | 1.2 mg | 0.3 mg |
| Folate (B9) | 366.0 mcg | 62.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.8 mg | 0.4 mg |
| Minerals | Leeks, (bulb and lower-leaf portion), freeze-dried | Kale, raw |
|---|---|---|
| Calcium | 360.0 mg | 254.0 mg |
| Iron | 7.6 mg | 1.7 mg |
| Magnesium | 161.0 mg | 34.0 mg |
| Phosphorus | 346.0 mg | 56.0 mg |
| Potassium | 2,400.0 mg | 447.0 mg |
| Sodium | 35.0 mg | 53.0 mg |
| Zinc | 0.7 mg | 0.4 mg |
| Copper | 0.7 mg | 0.3 mg |
| Manganese | 2.6 mg | 0.9 mg |
| Selenium | 5.7 mcg | 0.9 mcg |
| Sterols | Leeks, (bulb and lower-leaf portion), freeze-dried | Kale, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Leeks, (bulb and lower-leaf portion), freeze-dried | Kale, raw |
|---|---|---|
| Alcohol | ~ | 0.0 g |
| Ash | 6.1 g | 1.5 g |
Frequently asked questions
Which has fewer calories, Leeks, (bulb and lower-leaf portion), freeze-dried or Kale, raw?
Kale, raw has fewer calories: 321 kcal for Leeks, (bulb and lower-leaf portion), freeze-dried vs 35 kcal for Kale, raw per 100 g.
Which has more protein, Leeks, (bulb and lower-leaf portion), freeze-dried or Kale, raw?
Leeks, (bulb and lower-leaf portion), freeze-dried has more protein: 15.2 g for Leeks, (bulb and lower-leaf portion), freeze-dried vs 2.9 g for Kale, raw per 100 g.
Which has more fiber, Leeks, (bulb and lower-leaf portion), freeze-dried or Kale, raw?
Leeks, (bulb and lower-leaf portion), freeze-dried has more fiber: 10.4 g for Leeks, (bulb and lower-leaf portion), freeze-dried vs 4.1 g for Kale, raw per 100 g.
Is Leeks, (bulb and lower-leaf portion), freeze-dried or Kale, raw healthier?
Kale, raw is lower in calories, and Leeks, (bulb and lower-leaf portion), freeze-dried is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.