Leeks, (bulb and lower leaf-portion), raw vs Kale, raw
Nutrition comparison per 100 g.
Leeks, (bulb and lower leaf-portion), raw
61 kcal
Kale, raw
35 kcal
Calories
61 kcal
35 kcal
Protein
1.5 g
2.9 g
Carbs
14.2 g
4.4 g
Fiber
1.8 g
4.1 g
Sugars
3.9 g
0.8 g
Fat
0.3 g
1.5 g
Sodium
20 mg
53 mg
Key takeaways
- Kale, raw has 42% fewer calories (35 kcal vs 61 kcal).
- Kale, raw has more protein (2.9 g vs 1.5 g).
- Kale, raw has more carbs (4.4 g vs 14.2 g).
- Kale, raw has more fiber (4.1 g vs 1.8 g).
- Kale, raw has more sugars (0.8 g vs 3.9 g).
| Macronutrients | Leeks, (bulb and lower leaf-portion), raw | Kale, raw |
|---|---|---|
| Calories | 61 kcal | 35 kcal |
| Protein | 1.5 g | 2.9 g |
| Total Fat | 0.3 g | 1.5 g |
| Total Carbohydrate | 14.2 g | 4.4 g |
| Dietary Fiber | 1.8 g | 4.1 g |
| Total Sugars | 3.9 g | 0.8 g |
| Water | 83.0 g | 89.6 g |
| Carbohydrates | Leeks, (bulb and lower leaf-portion), raw | Kale, raw |
|---|---|---|
| Total Carbohydrate | 14.2 g | 4.4 g |
| Dietary Fiber | 1.8 g | 4.1 g |
| Total Sugars | 3.9 g | 0.8 g |
| Fats & Fatty Acids | Leeks, (bulb and lower leaf-portion), raw | Kale, raw |
|---|---|---|
| Total Fat | 0.3 g | 1.5 g |
| Saturated Fat | 0.0 g | 0.1 g |
| Monounsaturated Fat | 0.0 g | 0.1 g |
| Polyunsaturated Fat | 0.2 g | 0.3 g |
| Trans Fat | 0.0 g | 0.0 g |
| Omega-3 Fatty Acids | 99.0 mg | 180.0 mg |
| Omega-6 Fatty Acids | 67.0 mg | 138.0 mg |
| Protein & Amino Acids | Leeks, (bulb and lower leaf-portion), raw | Kale, raw |
|---|---|---|
| Protein | 1.5 g | 2.9 g |
| Histidine | 25.0 mg | 69.0 mg |
| Isoleucine | 52.0 mg | 197.0 mg |
| Leucine | 96.0 mg | 231.0 mg |
| Lysine | 78.0 mg | 197.0 mg |
| Methionine | 18.0 mg | 32.0 mg |
| Phenylalanine | 55.0 mg | 169.0 mg |
| Threonine | 63.0 mg | 147.0 mg |
| Tryptophan | 12.0 mg | 40.0 mg |
| Valine | 56.0 mg | 181.0 mg |
| Alanine | 74.0 mg | 166.0 mg |
| Arginine | 78.0 mg | 184.0 mg |
| Aspartic Acid | 140.0 mg | 295.0 mg |
| Cystine | 25.0 mg | 44.0 mg |
| Glutamic Acid | 226.0 mg | 374.0 mg |
| Glycine | 69.0 mg | 159.0 mg |
| Proline | 66.0 mg | 196.0 mg |
| Serine | 92.0 mg | 139.0 mg |
| Tyrosine | 41.0 mg | 117.0 mg |
| Vitamins | Leeks, (bulb and lower leaf-portion), raw | Kale, raw |
|---|---|---|
| Vitamin A (RAE) | 83.0 mcg | 769.0 mcg |
| Vitamin C | 12.0 mg | 120.0 mg |
| Vitamin D | 0.0 mcg | 0.0 mcg |
| Vitamin E | 0.9 mg | 0.7 mg |
| Vitamin K | 47.0 mcg | 817.0 mcg |
| Thiamin (B1) | 0.1 mg | 0.1 mg |
| Riboflavin (B2) | 0.0 mg | 0.3 mg |
| Niacin (B3) | 0.4 mg | 1.2 mg |
| Vitamin B6 | 0.2 mg | 0.3 mg |
| Folate (B9) | 64.0 mcg | 62.0 mcg |
| Vitamin B12 | 0.0 mcg | 0.0 mcg |
| Pantothenic Acid (B5) | 0.1 mg | 0.4 mg |
| Choline | 9.5 mg | ~ |
| Minerals | Leeks, (bulb and lower leaf-portion), raw | Kale, raw |
|---|---|---|
| Calcium | 59.0 mg | 254.0 mg |
| Iron | 2.1 mg | 1.7 mg |
| Magnesium | 28.0 mg | 34.0 mg |
| Phosphorus | 35.0 mg | 56.0 mg |
| Potassium | 180.0 mg | 447.0 mg |
| Sodium | 20.0 mg | 53.0 mg |
| Zinc | 0.1 mg | 0.4 mg |
| Copper | 0.1 mg | 0.3 mg |
| Manganese | 0.5 mg | 0.9 mg |
| Selenium | 1.0 mcg | 0.9 mcg |
| Sterols | Leeks, (bulb and lower leaf-portion), raw | Kale, raw |
|---|---|---|
| Cholesterol | 0.0 mg | 0.0 mg |
| Other | Leeks, (bulb and lower leaf-portion), raw | Kale, raw |
|---|---|---|
| Alcohol | 0.0 g | 0.0 g |
| Caffeine | 0.0 mg | ~ |
| Theobromine | 0.0 mg | ~ |
| Ash | 1.1 g | 1.5 g |
Frequently asked questions
Which has fewer calories, Leeks, (bulb and lower leaf-portion), raw or Kale, raw?
Kale, raw has fewer calories: 61 kcal for Leeks, (bulb and lower leaf-portion), raw vs 35 kcal for Kale, raw per 100 g.
Which has more protein, Leeks, (bulb and lower leaf-portion), raw or Kale, raw?
Kale, raw has more protein: 1.5 g for Leeks, (bulb and lower leaf-portion), raw vs 2.9 g for Kale, raw per 100 g.
Which has more fiber, Leeks, (bulb and lower leaf-portion), raw or Kale, raw?
Kale, raw has more fiber: 1.8 g for Leeks, (bulb and lower leaf-portion), raw vs 4.1 g for Kale, raw per 100 g.
Is Leeks, (bulb and lower leaf-portion), raw or Kale, raw healthier?
Kale, raw 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.