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  6. Beetroot vs. Leek

Beetroot vs. Leek — In-Depth Nutrition Comparison

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What are the main differences between beetroot and leek?

  • Beetroot is richer in folate, yet leek is richer in vitamin K, vitamin A, iron, vitamin B6, vitamin C, manganese, and vitamin E.
  • Leek's daily need coverage for vitamin K is 39% higher.
  • Beetroot has 2 times more potassium than leek. Beetroot has 325mg of potassium, while leek has 180mg.
  • Leek has a lower glycemic index than beetroot.

We used Beets, raw and Leeks, (bulb and lower leaf-portion), raw types in this comparison.

Infographic

Beetroot 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.8% 29% 30% 25% 9.5% 17% 10% 43% 3.8%
Leek
Leek
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 18% 16% 79% 40% 3.3% 15% 2.6% 63% 5.5%
Contains more PotassiumPotassium +80.6%
Contains more ZincZinc +191.7%
Contains more PhosphorusPhosphorus +14.3%
Contains more MagnesiumMagnesium +21.7%
Contains more CalciumCalcium +268.8%
Contains more IronIron +162.5%
Contains more CopperCopper +60%
Contains less SodiumSodium -74.4%
Contains more ManganeseManganese +46.2%
Contains more SeleniumSelenium +42.9%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 16% 0.67% 0.8% 0% 7.8% 9.2% 6.3% 9.3% 15% 0% 0.5% 82% 3.3%
Leek
Leek
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 40% 28% 18% 0% 15% 6.9% 7.5% 8.4% 54% 0% 118% 48% 5.2%
Contains more Vitamin B2Vitamin B2 +33.3%
Contains more FolateFolate +70.3%
Contains more Vitamin CVitamin C +144.9%
Contains more Vitamin AVitamin A +4050%
Contains more Vitamin EVitamin E +2200%
Contains more Vitamin B1Vitamin B1 +93.5%
Contains more Vitamin B3Vitamin B3 +19.8%
Contains more Vitamin B6Vitamin B6 +247.8%
Contains more Vitamin KVitamin K +23400%
Contains more CholineCholine +58.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0.14mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Beetroot Leek DV% diff.
Vitamin K 0.2µg 47µg 39%
Iron 0.8mg 2.1mg 16%
Vitamin B6 0.067mg 0.233mg 13%
Folate 109µg 64µg 11%
Vitamin A 2µg 83µg 9%
Vitamin C 4.9mg 12mg 8%
Manganese 0.329mg 0.481mg 7%
Vitamin E 0.04mg 0.92mg 6%
Copper 0.075mg 0.12mg 5%
Calcium 16mg 59mg 4%
Potassium 325mg 180mg 4%
Fiber 2.8g 1.8g 4%
Sodium 78mg 20mg 3%
Carbs 9.56g 14.15g 2%
Zinc 0.35mg 0.12mg 2%
Vitamin B1 0.031mg 0.06mg 2%
Vitamin B2 0.04mg 0.03mg 1%
Choline 6mg 9.5mg 1%
Polyunsaturated fat 0.06g 0.166g 1%
Calories 43kcal 61kcal 1%
Selenium 0.7µg 1µg 1%
Phosphorus 40mg 35mg 1%
Magnesium 23mg 28mg 1%
Protein 1.61g 1.5g 0%
Fats 0.17g 0.3g 0%
Net carbs 6.76g 12.35g N/A
Sugar 6.76g 3.9g N/A
Vitamin B3 0.334mg 0.4mg 0%
Vitamin B5 0.155mg 0.14mg 0%
Saturated fat 0.027g 0.04g 0%
Monounsaturated fat 0.032g 0.004g 0%
Tryptophan 0.019mg 0.012mg 0%
Threonine 0.047mg 0.063mg 0%
Isoleucine 0.048mg 0.052mg 0%
Leucine 0.068mg 0.096mg 0%
Lysine 0.058mg 0.078mg 0%
Methionine 0.018mg 0.018mg 0%
Phenylalanine 0.046mg 0.055mg 0%
Valine 0.056mg 0.056mg 0%
Histidine 0.021mg 0.025mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 1.61 g
Fats: 0.17 g
Carbs: 9.56 g
Water: 87.58 g
Other: 1.08 g
Leek
Leek
2
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more FatsFats +76.5%
Contains more CarbsCarbs +48%
~equal in Protein ~1.5g
~equal in Water ~83g
~equal in Other ~1.05g

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 27% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.06 g
Leek
Leek
1
19% 2% 79%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.166 g
Contains less Sat. FatSaturated fat -32.5%
Contains more Mono. FatMonounsaturated fat +700%
Contains more Poly. FatPolyunsaturated fat +176.7%

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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. Beetroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169145/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.