Leeks vs Spices
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Spices, saffron is higher in more vitamins & minerals
Calories (kcal)
Leeks 61
Spices 310
Protein (g)
Leeks 1.50
Spices 11.4
Carbs (g)
Leeks 14.1
Spices 65.4
Fat (g)
Leeks 0.300
Spices 5.85
Fiber (g)
Leeks 1.80
Spices 3.90
Quick answers
Which has more protein?
Spices, saffron — 11.4g vs 1.50g per 100g.
Which has fewer calories?
Leeks, (bulb and lower leaf-portion), raw — 61 vs 310 kcal per 100g.
Which is more nutrient-dense?
Spices, saffron scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Leeks | Spices | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 61 kcal | 310 kcal | -80% |
| Macronutrients | |||
| Water | 83.0 g | 11.9 g | +597% |
| Protein | 1.50 g | 11.4 g | -87% |
| Total lipid (fat) | 0.300 g | 5.85 g | -95% |
| Carbohydrate, by difference | 14.1 g | 65.4 g | -78% |
| Fiber, total dietary | 1.80 g | 3.90 g | -54% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.040 g | 1.59 g | -97% |
| Fatty acids, total monounsaturated | 0.004 g | 0.429 g | -99% |
| Fatty acids, total trans | 0 g | 0 g | = |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 12.0 mg | 80.8 mg | -85% |
| Thiamin (Vitamin B1) | 0.060 mg | 0.115 mg | -48% |
| Riboflavin (Vitamin B2) | 0.030 mg | 0.267 mg | -89% |
| Niacin (Vitamin B3) | 0.400 mg | 1.46 mg | -73% |
| Pantothenic acid (Vitamin B5) | 0.140 mg | — | |
| Vitamin B-6 — Pyridoxine | 0.233 mg | 1.01 mg | -77% |
| Biotin (Vitamin B7) | 64.0 ug | 93.0 ug | -31% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 9.50 mg | — | |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 83.0 ug | 27.0 ug | +207% |
| Carotene, beta | 1000 ug | — | |
| Carotene, alpha | 0 ug | — | |
| Vitamin E (alpha-tocopherol) | 0.920 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 59.0 mg | 111 mg | -47% |
| Iron, Fe | 2.10 mg | 11.1 mg | -81% |
| Magnesium, Mg | 28.0 mg | 264 mg | -89% |
| Phosphorus, P | 35.0 mg | 252 mg | -86% |
| Potassium, K | 180 mg | 1724 mg | -90% |
| Sodium, Na | 20.0 mg | 148 mg | -86% |
| Zinc, Zn | 0.120 mg | 1.09 mg | -89% |
| Copper, Cu | 0.120 mg | 0.328 mg | -63% |
| Manganese, Mn | 0.481 mg | 28.4 mg | -98% |
| Selenium, Se | 1.00 ug | 5.60 ug | -82% |
| Other Nutrients | |||
| Energy | 255 kj | 1298 kj | -80% |
| Ash | 1.05 g | 5.45 g | -81% |
| Total Sugars | 3.90 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 64.0 ug | 93.0 ug | -31% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 64.0 ug | 93.0 ug | -31% |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | — | |
| Vitamin A, IU | 1667 IU | 530 IU | +215% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| Lycopene | 1900 ug | — | |
| Vitamin E, added | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 47.0 ug | — | |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0 g | 0 g | = |
| SFA 14:0 (Myristic acid) | 0 g | 0.006 g | -100% |
| SFA 16:0 (Palmitic acid) | 0.038 g | 1.16 g | -97% |
| SFA 18:0 (Stearic acid) | 0.002 g | 0.247 g | -99% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | 0.003 g | -100% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.004 g | 0.390 g | -99% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0.006 g | -100% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0 g | = |
| Fatty acids, total polyunsaturated | 0.166 g | 2.07 g | -92% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.067 g | 0.754 g | -91% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.099 g | 1.24 g | -92% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0.013 g | -100% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0.006 g | -100% |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0 g | = |
| Tryptophan (EAA) | 0.012 g | — | |
| Threonine (EAA) | 0.063 g | — | |
| Isoleucine (EAA, BCAA) | 0.052 g | — | |
| Leucine (EAA, BCAA) | 0.096 g | — | |
| Lysine (EAA) | 0.078 g | — | |
| Methionine (EAA) | 0.018 g | — | |
| Cystine (conditionally essential) | 0.025 g | — | |
| Phenylalanine (EAA) | 0.055 g | — | |
| Tyrosine (conditionally essential) | 0.041 g | — | |
| Valine (EAA, BCAA) | 0.056 g | — | |
| Arginine (conditionally essential) | 0.078 g | — | |
| Histidine (EAA) | 0.025 g | — | |
| Alanine | 0.074 g | — | |
| Aspartic acid | 0.140 g | — | |
| Glutamic acid | 0.226 g | — | |
| Glycine (conditionally essential) | 0.069 g | — | |
| Proline (conditionally essential) | 0.066 g | — | |
| Serine | 0.092 g | — | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Daidzein | 0 mg | — | |
| Genistein | 0 mg | — | |
| Apigenin | 0 mg | — | |
| Luteolin | 0 mg | — | |
| Kaempferol | 2.67 mg | 205 mg | -99% |
| Myricetin | 0.220 mg | — | |
| Quercetin | 0.090 mg | — | |
| Flavonoids | |||
| (-)-Epicatechin | 0 mg | — | |
| (-)-Epicatechin 3-gallate | 0 mg | — | |
| (-)-Epigallocatechin | 0 mg | — | |
| (-)-Epigallocatechin 3-gallate | 0 mg | — | |
| (+)-Catechin | 0 mg | — | |
| (+)-Gallocatechin | 0 mg | — | |
| Isoflavones | |||
| Total isoflavones | 0 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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