Leeks vs mushrooms: which is healthier?
They are about equally nutrient-dense: leeks scores 78/100 and mushrooms 79/100, 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.
Leeks
61 kcal per 100 g. 1 leek: 89 g
Mushrooms
22 kcal per 100 g. 1 cup sliced: 70 g
Which to pick for your goal
- Fewer caloriesMushrooms61 vs 22 kcal per 100 g
- More proteinMushrooms1.5 vs 3.1 g per 100 g
- More fiberLeeks1.8 vs 1 g per 100 g
- Less sugarMushrooms3.9 vs 2 g per 100 g
- More potassiumMushrooms180 vs 318 mg per 100 g
- Less saturated fatAbout even<0.1 vs <0.1 g per 100 g
Nutrition side by side
| Nutrient | Leeks, 100 g | Mushrooms, 100 g | Leeks, 89 g | Mushrooms, 70 g |
|---|---|---|---|---|
| Calories | 61 kcal | 22 kcal | 54 kcal | 15 kcal |
| Protein | 1.5 g | 3.1 g | 1.3 g | 2.2 g |
| Carbohydrates | 14 g | 3.3 g | 13 g | 2.3 g |
| Sugars | 3.9 g | 2 g | 3.5 g | 1.4 g |
| Fiber | 1.8 g | 1 g | 1.6 g | 0.7 g |
| Fat | 0.3 g | 0.3 g | 0.3 g | 0.2 g |
| Saturated fat | <0.1 g | <0.1 g | <0.1 g | <0.1 g |
| Vitamin C | 12 mg | 2.1 mg | 11 mg | 1.5 mg |
| Vitamin A | 83 µg | 0 µg | 74 µg | 0 µg |
| Potassium | 180 mg | 318 mg | 160 mg | 223 mg |
| Iron | 2.1 mg | 0.5 mg | 1.9 mg | 0.3 mg |
| Calcium | 59 mg | 3 mg | 53 mg | 2.1 mg |
| Magnesium | 28 mg | 9 mg | 25 mg | 6.3 mg |
| Sodium | 20 mg | 5 mg | 18 mg | 3.5 mg |
Last updated . Scores use the HowHealthyIs Score method.