Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Parsley
  5. Compare
  6. Parsley vs. Leek

Parsley vs. Leek — In-Depth Nutrition Comparison

Compare

Summary of differences between Parsley and Leek

  • Parsley has more Vitamin K, Vitamin C, Iron, Vitamin A RAE, Folate, Potassium, Zinc, and Calcium, however, Leek is higher in Manganese, and Vitamin B6.
  • Parsley covers your daily need of Vitamin K 1328% more than Leek.
  • Parsley has 11 times more Vitamin C than Leek. While Parsley has 133mg of Vitamin C, Leek has only 12mg.

These are the specific foods used in this comparison Parsley, fresh and Leeks, (bulb and lower leaf-portion), raw.

Infographic

Parsley vs Leek infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Parsley
Parsley
7
:
3
Leek
Leek
Contains more Calcium +133.9%
Contains more Iron +195.2%
Contains more Magnesium +78.6%
Contains more Phosphorus +65.7%
Contains more Potassium +207.8%
Contains more Zinc +791.7%
Contains more Copper +24.2%
Contains less Sodium -64.3%
Contains more Manganese +200.6%
Contains more Selenium +900%
Parsley
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 233% 36% 25% 49% 8% 30% 50% 21% 1%
Leek
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 79% 20% 15% 16% 3% 4% 40% 63% 6%
Contains more Calcium +133.9%
Contains more Iron +195.2%
Contains more Magnesium +78.6%
Contains more Phosphorus +65.7%
Contains more Potassium +207.8%
Contains more Zinc +791.7%
Contains more Copper +24.2%
Contains less Sodium -64.3%
Contains more Manganese +200.6%
Contains more Selenium +900%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Parsley
Parsley
8
:
2
Leek
Leek
Contains more Vitamin A +405.3%
Contains more Vitamin C +1008.3%
Contains more Vitamin B1 +43.3%
Contains more Vitamin B2 +226.7%
Contains more Vitamin B3 +228.3%
Contains more Vitamin B5 +185.7%
Contains more Folate +137.5%
Contains more Vitamin K +3389.4%
Contains more Vitamin E +22.7%
Contains more Vitamin B6 +158.9%
Parsley
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 506% 15% 0% 444% 22% 23% 25% 24% 21% 114% 0% 4100%
Leek
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 101% 19% 0% 40% 15% 7% 8% 9% 54% 48% 0% 118%
Contains more Vitamin A +405.3%
Contains more Vitamin C +1008.3%
Contains more Vitamin B1 +43.3%
Contains more Vitamin B2 +226.7%
Contains more Vitamin B3 +228.3%
Contains more Vitamin B5 +185.7%
Contains more Folate +137.5%
Contains more Vitamin K +3389.4%
Contains more Vitamin E +22.7%
Contains more Vitamin B6 +158.9%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Parsley
Parsley
4
:
1
Leek
Leek
Contains more Protein +98%
Contains more Fats +163.3%
Contains more Other +109.5%
Contains more Carbs +123.5%
Equal in Water - 83
Parsley
3% 6% 88% 2%
Protein: 2.97 g
Fats: 0.79 g
Carbs: 6.33 g
Water: 87.71 g
Other: 2.2 g
Leek
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more Protein +98%
Contains more Fats +163.3%
Contains more Other +109.5%
Contains more Carbs +123.5%
Equal in Water - 83

Fat Type Comparison

Fat type breakdown side-by-side comparison
Parsley
Parsley
1
:
2
Leek
Leek
Contains more Monounsaturated Fat +7275%
Contains less Saturated Fat -69.7%
Contains more Polyunsaturated fat +33.9%
Parsley
24% 54% 23%
Saturated Fat: 0.132 g
Monounsaturated Fat: 0.295 g
Polyunsaturated fat: 0.124 g
Leek
19% 2% 79%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.166 g
Contains more Monounsaturated Fat +7275%
Contains less Saturated Fat -69.7%
Contains more Polyunsaturated fat +33.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Parsley Leek
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Parsley Leek Opinion
Net carbs 3.03g 12.35g Leek
Protein 2.97g 1.5g Parsley
Fats 0.79g 0.3g Parsley
Carbs 6.33g 14.15g Leek
Calories 36kcal 61kcal Leek
Sugar 0.85g 3.9g Parsley
Fiber 3.3g 1.8g Parsley
Calcium 138mg 59mg Parsley
Iron 6.2mg 2.1mg Parsley
Magnesium 50mg 28mg Parsley
Phosphorus 58mg 35mg Parsley
Potassium 554mg 180mg Parsley
Sodium 56mg 20mg Leek
Zinc 1.07mg 0.12mg Parsley
Copper 0.149mg 0.12mg Parsley
Manganese 0.16mg 0.481mg Leek
Selenium 0.1µg 1µg Leek
Vitamin A 8424IU 1667IU Parsley
Vitamin A RAE 421µg 83µg Parsley
Vitamin E 0.75mg 0.92mg Leek
Vitamin C 133mg 12mg Parsley
Vitamin B1 0.086mg 0.06mg Parsley
Vitamin B2 0.098mg 0.03mg Parsley
Vitamin B3 1.313mg 0.4mg Parsley
Vitamin B5 0.4mg 0.14mg Parsley
Vitamin B6 0.09mg 0.233mg Leek
Folate 152µg 64µg Parsley
Vitamin K 1640µg 47µg Parsley
Tryptophan 0.045mg 0.012mg Parsley
Threonine 0.122mg 0.063mg Parsley
Isoleucine 0.118mg 0.052mg Parsley
Leucine 0.204mg 0.096mg Parsley
Lysine 0.181mg 0.078mg Parsley
Methionine 0.042mg 0.018mg Parsley
Phenylalanine 0.145mg 0.055mg Parsley
Valine 0.172mg 0.056mg Parsley
Histidine 0.061mg 0.025mg Parsley
Saturated Fat 0.132g 0.04g Leek
Monounsaturated Fat 0.295g 0.004g Parsley
Polyunsaturated fat 0.124g 0.166g Leek

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Parsley Leek
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

People also compare

Parsley
Parsley vs Coriander
Coriander
Parsley
Parsley vs Garlic
Garlic
Parsley
Parsley vs Onion
Onion
Leek
Leek vs Onion
Onion
Leek
Leek vs Coriander
Coriander
Onion
Onion vs Coriander
Coriander

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
441%
Parsley
35%
Leek
Minerals Daily Need Coverage Score
49%
Parsley
26%
Leek

Comparison summary

Which food is lower in Sugar?
Parsley
Parsley is lower in Sugar (difference - 3.05g)
Which food is cheaper?
Parsley
Parsley is cheaper (difference - $0.1)
Which food is richer in minerals?
Parsley
Parsley is relatively richer in minerals
Which food is richer in vitamins?
Parsley
Parsley is relatively richer in vitamins
Which food contains less Sodium?
Leek
Leek contains less Sodium (difference - 36mg)
Which food is lower in Saturated Fat?
Leek
Leek is lower in Saturated Fat (difference - 0.092g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Parsley - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170416/nutrients
  2. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.