Leeks vs parsnips: which is healthier?
They are about equally nutrient-dense: leeks scores 84/100 and parsnips 82/100, 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
Parsnips
75 kcal per 100 g. 1 cup sliced: 133 g
Which to pick for your goal
- Fewer caloriesLeeks61 vs 75 kcal per 100 g
- More proteinAbout even1.5 vs 1.2 g per 100 g
- More fiberParsnips1.8 vs 4.9 g per 100 g
- Less sugarLeeks3.9 vs 4.8 g per 100 g
- More potassiumParsnips180 vs 375 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 | Parsnips, 100 g | Leeks, 89 g | Parsnips, 133 g |
|---|---|---|---|---|
| Calories | 61 kcal | 75 kcal | 54 kcal | 100 kcal |
| Protein | 1.5 g | 1.2 g | 1.3 g | 1.6 g |
| Carbohydrates | 14 g | 18 g | 13 g | 24 g |
| Sugars | 3.9 g | 4.8 g | 3.5 g | 6.4 g |
| Fiber | 1.8 g | 4.9 g | 1.6 g | 6.5 g |
| Fat | 0.3 g | 0.3 g | 0.3 g | 0.4 g |
| Saturated fat | <0.1 g | <0.1 g | <0.1 g | <0.1 g |
| Vitamin C | 12 mg | 17 mg | 11 mg | 23 mg |
| Vitamin A | 83 µg | 0 µg | 74 µg | 0 µg |
| Potassium | 180 mg | 375 mg | 160 mg | 499 mg |
| Iron | 2.1 mg | 0.6 mg | 1.9 mg | 0.8 mg |
| Calcium | 59 mg | 36 mg | 53 mg | 48 mg |
| Magnesium | 28 mg | 29 mg | 25 mg | 39 mg |
| Sodium | 20 mg | 10 mg | 18 mg | 13 mg |
Last updated . Scores use the HowHealthyIs Score method.