Leeks, (bulb and lower-leaf portion), freeze-dried vs Spinach, raw
Nutrition comparison per 100 g.
Leeks, (bulb and lower-leaf portion), freeze-dried
321 kcal
Spinach, raw
23 kcal
Calories
321 kcal
23 kcal
Protein
15.2 g
2.9 g
Carbs
74.7 g
3.6 g
Fiber
10.4 g
2.2 g
Sugars
~
0.4 g
Fat
2.1 g
0.4 g
Sodium
35 mg
79 mg
Key takeaways
- Spinach, raw has 93% fewer calories (23 kcal vs 321 kcal).
- Leeks, (bulb and lower-leaf portion), freeze-dried has more protein (15.2 g vs 2.9 g).
- Spinach, raw has more carbs (3.6 g vs 74.7 g).
- Leeks, (bulb and lower-leaf portion), freeze-dried has more fiber (10.4 g vs 2.2 g).
- Spinach, raw has more fat (0.4 g vs 2.1 g).
| Macronutrients | Leeks, (bulb and lower-leaf portion), freeze-dried | Spinach, raw |
|---|---|---|
| Calories | 321 kcal | 23 kcal |
| Protein | 15.2 g | 2.9 g |
| Total Fat | 2.1 g | 0.4 g |
| Total Carbohydrate | 74.7 g | 3.6 g |
| Dietary Fiber | 10.4 g | 2.2 g |
| Total Sugars | ~ | 0.4 g |
| Water | 2.0 g | 91.4 g |
| Carbohydrates | Leeks, (bulb and lower-leaf portion), freeze-dried | Spinach, raw |
|---|---|---|
| Total Carbohydrate | 74.7 g | 3.6 g |
| Dietary Fiber | 10.4 g | 2.2 g |
| Total Sugars | ~ | 0.4 g |
| Fats & Fatty Acids | Leeks, (bulb and lower-leaf portion), freeze-dried | Spinach, raw |
|---|---|---|
| Total Fat | 2.1 g | 0.4 g |
| Saturated Fat | 0.3 g | 0.1 g |
| Monounsaturated Fat | 0.0 g | 0.0 g |
| Polyunsaturated Fat | 1.2 g | 0.2 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 691.0 mg | 138.0 mg |
| Omega-6 Fatty Acids | 470.0 mg | 26.0 mg |
| Protein & Amino Acids | Leeks, (bulb and lower-leaf portion), freeze-dried | Spinach, raw |
|---|---|---|
| Protein | 15.2 g | 2.9 g |
| Histidine | 253.0 mg | 64.0 mg |
| Isoleucine | 525.0 mg | 147.0 mg |
| Leucine | 973.0 mg | 223.0 mg |
| Lysine | 786.0 mg | 174.0 mg |
| Methionine | 180.0 mg | 53.0 mg |
| Phenylalanine | 559.0 mg | 129.0 mg |
| Threonine | 640.0 mg | 122.0 mg |
| Tryptophan | 117.0 mg | 39.0 mg |
| Valine | 572.0 mg | 161.0 mg |
| Alanine | 749.0 mg | 142.0 mg |
| Arginine | 790.0 mg | 162.0 mg |
| Aspartic Acid | 1,420.0 mg | 240.0 mg |
| Cystine | 253.0 mg | 35.0 mg |
| Glutamic Acid | 2,293.0 mg | 343.0 mg |
| Glycine | 698.0 mg | 134.0 mg |
| Proline | 674.0 mg | 112.0 mg |
| Serine | 936.0 mg | 104.0 mg |
| Tyrosine | 413.0 mg | 108.0 mg |
| Vitamins | Leeks, (bulb and lower-leaf portion), freeze-dried | Spinach, raw |
|---|---|---|
| Vitamin A (RAE) | 14.0 mcg | 469.0 mcg |
| Vitamin C | 118.0 mg | 28.1 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | ~ | 2.0 mg |
| Vitamin K | ~ | 482.9 mcg |
| Thiamin (B1) | 0.8 mg | 0.1 mg |
| Riboflavin (B2) | 0.4 mg | 0.2 mg |
| Niacin (B3) | 3.5 mg | 0.7 mg |
| Vitamin B6 | 1.2 mg | 0.2 mg |
| Folate (B9) | 366.0 mcg | 194.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.8 mg | 0.1 mg |
| Choline | ~ | 19.3 mg |
| Betaine | ~ | 102.6 mg |
| Minerals | Leeks, (bulb and lower-leaf portion), freeze-dried | Spinach, raw |
|---|---|---|
| Calcium | 360.0 mg | 99.0 mg |
| Iron | 7.6 mg | 2.7 mg |
| Magnesium | 161.0 mg | 79.0 mg |
| Phosphorus | 346.0 mg | 49.0 mg |
| Potassium | 2,400.0 mg | 558.0 mg |
| Sodium | 35.0 mg | 79.0 mg |
| Zinc | 0.7 mg | 0.5 mg |
| Copper | 0.7 mg | 0.1 mg |
| Manganese | 2.6 mg | 0.9 mg |
| Selenium | 5.7 mcg | 1.0 mcg |
| Sterols | Leeks, (bulb and lower-leaf portion), freeze-dried | Spinach, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Phytosterols | ~ | 9.0 mg |
| Other | Leeks, (bulb and lower-leaf portion), freeze-dried | Spinach, raw |
|---|---|---|
| Alcohol | ~ | 0.0 g |
| Caffeine | ~ | 0.0 mg |
| Theobromine | ~ | 0.0 mg |
| Ash | 6.1 g | 1.7 g |
Frequently asked questions
Which has fewer calories, Leeks, (bulb and lower-leaf portion), freeze-dried or Spinach, raw?
Spinach, raw has fewer calories: 321 kcal for Leeks, (bulb and lower-leaf portion), freeze-dried vs 23 kcal for Spinach, raw per 100 g.
Which has more protein, Leeks, (bulb and lower-leaf portion), freeze-dried or Spinach, 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 Spinach, raw per 100 g.
Which has more fiber, Leeks, (bulb and lower-leaf portion), freeze-dried or Spinach, 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 2.2 g for Spinach, raw per 100 g.
Is Leeks, (bulb and lower-leaf portion), freeze-dried or Spinach, raw healthier?
Spinach, 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.