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Leek vs Lettuce - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sugars?
Lettuce
Lettuce contains less Sugars (difference - 3.12g)
Which food is lower in Saturated Fat?
Lettuce
Lettuce is lower in Saturated Fat (difference - 0.02g)
Which food is cheaper?
Leek
Leek is cheaper (difference - $0.1)
Which food contains less Sodium?
Leek
Leek contains less Sodium (difference - 8mg)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Leek Lettuce
Lower in Sugars ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Rich in vitamins Equal
Rich in minerals Equal
Lower in glycemic index Equal
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Leek Lettuce
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
34
Leek
85
Lettuce
Mineral Summary Score
15
Leek
9
Lettuce

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Leek
6
:
Contains more Iron +144.2%
Contains more Calcium +63.9%
Contains more Magnesium +115.4%
Contains more Copper +313.8%
Contains more Phosphorus +20.7%
Contains less Sodium -28.6%
Contains more Zinc +50%
Equal in Potassium - 194
Contains more Iron +144.2%
Contains more Calcium +63.9%
Contains more Magnesium +115.4%
Contains more Copper +313.8%
Contains more Phosphorus +20.7%
Contains less Sodium -28.6%
Contains more Zinc +50%
Equal in Potassium - 194

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Leek
5
:
Contains more Vitamin C +30.4%
Contains more Vitamin E +318.2%
Contains more Vitamin B6 +158.9%
Contains more Vitamin A +344.2%
Contains more Vitamin B1 +16.7%
Contains more Vitamin B2 +166.7%
Contains more Vitamin K +168.7%
Equal in Vitamin B3 - 0.375
Equal in Vitamin B5 - 0.134
Contains more Vitamin C +30.4%
Contains more Vitamin E +318.2%
Contains more Vitamin B6 +158.9%
Contains more Vitamin A +344.2%
Contains more Vitamin B1 +16.7%
Contains more Vitamin B2 +166.7%
Contains more Vitamin K +168.7%
Equal in Vitamin B3 - 0.375
Equal in Vitamin B5 - 0.134

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
9%
Leek
8%
Lettuce
Carbohydrates
14%
Leek
3%
Lettuce
Fats
1%
Leek
1%
Lettuce

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Leek Lettuce Opinion
Calories 61 15 Leek
Protein 1.5 1.36 Leek
Fats 0.3 0.15 Leek
Vitamin C 12 9.2 Leek
Carbs 14.15 2.87 Leek
Cholesterol 0 0
Vitamin D 0 0
Iron 2.1 0.86 Leek
Calcium 59 36 Leek
Potassium 180 194 Lettuce
Magnesium 28 13 Leek
Sugars 3.9 0.78 Leek
Fiber 1.8 1.3 Leek
Copper 0.12 0.029 Leek
Zinc 0.12 0.18 Lettuce
Starch 0 Lettuce
Phosphorus 35 29 Leek
Sodium 20 28 Leek
Vitamin A 1667 7405 Lettuce
Vitamin E 0.92 0.22 Leek
Vitamin D 0 0
Vitamin B1 0.06 0.07 Lettuce
Vitamin B2 0.03 0.08 Lettuce
Vitamin B3 0.4 0.375 Leek
Vitamin B5 0.14 0.134 Leek
Vitamin B6 0.233 0.09 Leek
Vitamin B12 0 0
Vitamin K 47 126.3 Lettuce
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.04 0.02 Lettuce
Monounsaturated Fat 0.004 0.006 Lettuce
Polyunsaturated fat 0.166 0.082 Leek
Tryptophan 0.012 0.009 Leek
Threonine 0.063 0.059 Leek
Isoleucine 0.052 0.084 Lettuce
Leucine 0.096 0.079 Leek
Lysine 0.078 0.084 Lettuce
Methionine 0.018 0.016 Leek
Phenylalanine 0.055 0.055
Valine 0.056 0.07 Lettuce
Histidine 0.025 0.022 Leek
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.