Basil vs. Leek — In-Depth Nutrition Comparison
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Significant differences between basil and leek
- Basil has more vitamin K, vitamin A, copper, manganese, iron, calcium, magnesium, vitamin C, and zinc; however, leek is richer in vitamin B6.
- Basil covers your daily vitamin K needs 307% more than leek.
- Leek has 7 times less zinc than basil. Basil has 0.81mg of zinc, while leek has 0.12mg.
- Basil has a higher glycemic index. The glycemic index of basil is 70, while the glycemic index of leek is 32.
Specific food types used in this comparison are Basil, fresh and Leeks, (bulb and lower leaf-portion), raw.
Infographic
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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.
| Contains more MagnesiumMagnesium | +128.6% |
| Contains more CalciumCalcium | +200% |
| Contains more PotassiumPotassium | +63.9% |
| Contains more IronIron | +51% |
| Contains more CopperCopper | +220.8% |
| Contains more ZincZinc | +575% |
| Contains more PhosphorusPhosphorus | +60% |
| Contains less SodiumSodium | -80% |
| Contains more ManganeseManganese | +138.7% |
| Contains more SeleniumSelenium | +233.3% |
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.
| Contains more Vitamin CVitamin C | +50% |
| Contains more Vitamin AVitamin A | +218.1% |
| Contains more Vitamin B2Vitamin B2 | +153.3% |
| Contains more Vitamin B3Vitamin B3 | +125.5% |
| Contains more Vitamin B5Vitamin B5 | +49.3% |
| Contains more Vitamin KVitamin K | +782.6% |
| Contains more CholineCholine | +20% |
| Contains more Vitamin EVitamin E | +15% |
| Contains more Vitamin B1Vitamin B1 | +76.5% |
| Contains more Vitamin B6Vitamin B6 | +50.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +110% |
| Contains more FatsFats | +113.3% |
| Contains more OtherOther | +42.9% |
| Contains more CarbsCarbs | +434% |
~equal in
Water
~83g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +2100% |
| Contains more Poly. FatPolyunsaturated fat | +134.3% |
~equal in
Saturated fat
~0.04g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin K | 414.8µg | 47µg | 307% |
| Manganese | 1.148mg | 0.481mg | 29% |
| Copper | 0.385mg | 0.12mg | 29% |
| Vitamin A | 264µg | 83µg | 20% |
| Iron | 3.17mg | 2.1mg | 13% |
| Calcium | 177mg | 59mg | 12% |
| Magnesium | 64mg | 28mg | 9% |
| Vitamin C | 18mg | 12mg | 7% |
| Zinc | 0.81mg | 0.12mg | 6% |
| Vitamin B6 | 0.155mg | 0.233mg | 6% |
| Carbs | 2.65g | 14.15g | 4% |
| Vitamin B2 | 0.076mg | 0.03mg | 4% |
| Protein | 3.15g | 1.5g | 3% |
| Potassium | 295mg | 180mg | 3% |
| Phosphorus | 56mg | 35mg | 3% |
| Vitamin B3 | 0.902mg | 0.4mg | 3% |
| Calories | 23kcal | 61kcal | 2% |
| Vitamin B1 | 0.034mg | 0.06mg | 2% |
| Vitamin E | 0.8mg | 0.92mg | 1% |
| Polyunsaturated fat | 0.389g | 0.166g | 1% |
| Sodium | 4mg | 20mg | 1% |
| Fiber | 1.6g | 1.8g | 1% |
| Vitamin B5 | 0.209mg | 0.14mg | 1% |
| Fats | 0.64g | 0.3g | 1% |
| Folate | 68µg | 64µg | 1% |
| Selenium | 0.3µg | 1µg | 1% |
| Net carbs | 1.05g | 12.35g | N/A |
| Sugar | 0.3g | 3.9g | N/A |
| Choline | 11.4mg | 9.5mg | 0% |
| Saturated fat | 0.041g | 0.04g | 0% |
| Monounsaturated fat | 0.088g | 0.004g | 0% |
| Tryptophan | 0.039mg | 0.012mg | 0% |
| Threonine | 0.104mg | 0.063mg | 0% |
| Isoleucine | 0.104mg | 0.052mg | 0% |
| Leucine | 0.191mg | 0.096mg | 0% |
| Lysine | 0.11mg | 0.078mg | 0% |
| Methionine | 0.036mg | 0.018mg | 0% |
| Phenylalanine | 0.13mg | 0.055mg | 0% |
| Valine | 0.127mg | 0.056mg | 0% |
| Histidine | 0.051mg | 0.025mg | 0% |
| Fructose | 0.02g | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
104%
27%
Minerals Daily Need Coverage Score
57%
26%
Comparison summary
Which food is lower in Saturated fat?
Leek is lower in Saturated fat (difference - 0.001g)
Which food is lower in glycemic index?
Leek is lower in glycemic index (difference - 38)
Which food is cheaper?
Leek is cheaper (difference - $2.4)
Which food is lower in Sugar?
Basil is lower in Sugar (difference - 3.6g)
Which food contains less Sodium?
Basil contains less Sodium (difference - 16mg)
Which food is richer in minerals?
Basil is relatively richer in minerals
Which food is richer in vitamins?
Basil is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)