USDA-derived comparison
Leek vs Spinach
Spinach leads for Vitamin K, Folate and Vitamin C per 100g, while Leek holds its own elsewhere.
Who each is for: Choose spinach for vitamin K and folate.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
Leek
Typical serving: 1 cup (89g)
13/100
No clear per-100g leads, which is a result in itself.
Full Leek pageSpinach
Typical serving: 2 cups (60g)
27/100
Side by side, per 100g
The stronger number is highlighted, honestly: higher wins for aim-for nutrients, lower wins for stay-under ones like saturated fat and sodium.
| Nutrient | Leek | Spinach |
|---|---|---|
| Calories | 61 kcal | 23 kcal |
| Protein | 2 g | 3 g |
| Carbs | 14 g | 4 g |
| Fat | 0 g | 0 g |
| Fiber | 2 g | 2 g |
| Sat fat | 0 g | 0 g |
| Sodium | 20 mg | 79 mg |
| Potassium | 180 mg | 558 mg |
| Calcium | 59 mg | 99 mg |
| Iron | 2.1 mg | 2.7 mg |
| Magnesium | 28 mg | 79 mg |
| Zinc | 0.1 mg | 0.5 mg |
| Vitamin C | 12 mg | 28 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin B12 | 0 µg | 0 µg |
| Folate | 64 µg | 194 µg |
Servings differ: 1 cup of leek is about 89g, 2 cups of spinach about 60g. Scale accordingly before deciding anything on the 100g basis alone.
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