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Lettuce vs Leek - 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.
Lettuce Leek
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
Lettuce Leek
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
85
Lettuce
34
Leek
Mineral Summary Score
9
Lettuce
15
Leek

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
:
6
Leek
Contains more Zinc +50%
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%
Equal in Potassium - 180
Contains more Zinc +50%
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%
Equal in Potassium - 180

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
:
5
Leek
Contains more Vitamin A +344.2%
Contains more Vitamin B1 +16.7%
Contains more Vitamin B2 +166.7%
Contains more Vitamin K +168.7%
Contains more Vitamin C +30.4%
Contains more Vitamin E +318.2%
Contains more Vitamin B6 +158.9%
Equal in Vitamin B3 - 0.4
Equal in Vitamin B5 - 0.14
Contains more Vitamin A +344.2%
Contains more Vitamin B1 +16.7%
Contains more Vitamin B2 +166.7%
Contains more Vitamin K +168.7%
Contains more Vitamin C +30.4%
Contains more Vitamin E +318.2%
Contains more Vitamin B6 +158.9%
Equal in Vitamin B3 - 0.4
Equal in Vitamin B5 - 0.14

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
8%
Lettuce
9%
Leek
Carbohydrates
3%
Lettuce
14%
Leek
Fats
1%
Lettuce
1%
Leek

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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 Lettuce Leek Opinion
Calories 15 61 Leek
Protein 1.36 1.5 Leek
Fats 0.15 0.3 Leek
Vitamin C 9.2 12 Leek
Carbs 2.87 14.15 Leek
Cholesterol 0 0
Vitamin D 0 0
Iron 0.86 2.1 Leek
Calcium 36 59 Leek
Potassium 194 180 Lettuce
Magnesium 13 28 Leek
Sugars 0.78 3.9 Leek
Fiber 1.3 1.8 Leek
Copper 0.029 0.12 Leek
Zinc 0.18 0.12 Lettuce
Starch 0 Lettuce
Phosphorus 29 35 Leek
Sodium 28 20 Leek
Vitamin A 7405 1667 Lettuce
Vitamin E 0.22 0.92 Leek
Vitamin D 0 0
Vitamin B1 0.07 0.06 Lettuce
Vitamin B2 0.08 0.03 Lettuce
Vitamin B3 0.375 0.4 Leek
Vitamin B5 0.134 0.14 Leek
Vitamin B6 0.09 0.233 Leek
Vitamin B12 0 0
Vitamin K 126.3 47 Lettuce
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.02 0.04 Lettuce
Monounsaturated Fat 0.006 0.004 Lettuce
Polyunsaturated fat 0.082 0.166 Leek
Tryptophan 0.009 0.012 Leek
Threonine 0.059 0.063 Leek
Isoleucine 0.084 0.052 Lettuce
Leucine 0.079 0.096 Leek
Lysine 0.084 0.078 Lettuce
Methionine 0.016 0.018 Leek
Phenylalanine 0.055 0.055
Valine 0.07 0.056 Lettuce
Histidine 0.022 0.025 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.