Acorn squash vs leeks: which is healthier?
They are about equally nutrient-dense: acorn squash scores 84/100 and leeks 84/100, so pick by your goal. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Acorn squash
40 kcal per 100 g. 1 cup cubes: 140 g
Leeks
61 kcal per 100 g. 1 leek: 89 g
Which to pick for your goal
- Fewer caloriesAcorn squash40 vs 61 kcal per 100 g
- More proteinLeeks0.8 vs 1.5 g per 100 g
- More fiberAbout even1.5 vs 1.8 g per 100 g
- Less sugarAcorn squash0 vs 3.9 g per 100 g
- More potassiumAcorn squash347 vs 180 mg per 100 g
- Less saturated fatAbout even<0.1 vs <0.1 g per 100 g
Nutrition side by side
| Nutrient | Acorn squash, 100 g | Leeks, 100 g | Acorn squash, 140 g | Leeks, 89 g |
|---|---|---|---|---|
| Calories | 40 kcal | 61 kcal | 56 kcal | 54 kcal |
| Protein | 0.8 g | 1.5 g | 1.1 g | 1.3 g |
| Carbohydrates | 10 g | 14 g | 15 g | 13 g |
| Sugars | 0 g | 3.9 g | 0 g | 3.5 g |
| Fiber | 1.5 g | 1.8 g | 2.1 g | 1.6 g |
| Fat | 0.1 g | 0.3 g | 0.1 g | 0.3 g |
| Saturated fat | <0.1 g | <0.1 g | <0.1 g | <0.1 g |
| Vitamin C | 11 mg | 12 mg | 15 mg | 11 mg |
| Vitamin A | 18 µg | 83 µg | 25 µg | 74 µg |
| Potassium | 347 mg | 180 mg | 486 mg | 160 mg |
| Iron | 0.7 mg | 2.1 mg | 1 mg | 1.9 mg |
| Calcium | 33 mg | 59 mg | 46 mg | 53 mg |
| Magnesium | 32 mg | 28 mg | 45 mg | 25 mg |
| Sodium | 3 mg | 20 mg | 4.2 mg | 18 mg |
Last updated . Scores use the HowHealthyIs Score method.