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Butter vs. Leek — In-Depth Nutrition Comparison

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Differences between butter and leek

  • Butter has more vitamin A, while leek has more vitamin K, iron, manganese, vitamin B6, folate, vitamin C, and copper.
  • Butter's daily need coverage for saturated fat is 252% higher.
  • Butter has a lower glycemic index. The glycemic index of butter is 0, while the glycemic index of leek is 32.

The food types used in this comparison are Butter, without salt and Leeks, (bulb and lower leaf-portion), raw.

Infographic

Butter vs Leek 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.
Butter
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 7.2% 2.1% 0.75% 5.3% 2.5% 10% 1.4% 0.52% 5.5%
Leek
8
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 less SodiumSodium -45%
Contains more MagnesiumMagnesium +1300%
Contains more CalciumCalcium +145.8%
Contains more PotassiumPotassium +650%
Contains more IronIron +10400%
Contains more CopperCopper +650%
Contains more ZincZinc +33.3%
Contains more PhosphorusPhosphorus +45.8%
Contains more ManganeseManganese +11925%
~equal in Selenium ~1µg

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.
Butter
5
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 0% 228% 46% 0% 1.3% 7.8% 0.79% 6.6% 0.69% 21% 18% 2.3% 10%
Leek
7
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 AVitamin A +724.1%
Contains more Vitamin EVitamin E +152.2%
Contains more Vitamin B2Vitamin B2 +13.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +97.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1100%
Contains more Vitamin B3Vitamin B3 +852.4%
Contains more Vitamin B5Vitamin B5 +27.3%
Contains more Vitamin B6Vitamin B6 +7666.7%
Contains more Vitamin KVitamin K +571.4%
Contains more FolateFolate +2033.3%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Butter
1
81% 18%
Protein: 0.85 g
Fats: 81.11 g
Carbs: 0.06 g
Water: 17.94 g
Other: 0.04 g
Leek
4
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more FatsFats +26936.7%
Contains more ProteinProtein +76.5%
Contains more CarbsCarbs +23483.3%
Contains more WaterWater +362.7%
Contains more OtherOther +2525%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Butter
2
66% 30% 4%
Saturated fat: Sat. Fat 50.489 g
Monounsaturated fat: Mono. Fat 23.43 g
Polyunsaturated fat: Poly. Fat 3.01 g
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 more Mono. FatMonounsaturated fat +585650%
Contains more Poly. FatPolyunsaturated fat +1713.3%
Contains less Sat. FatSaturated fat -99.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Butter Leek DV% diff.
Saturated fat 50.489g 0.04g 229%
Fats 81.11g 0.3g 124%
Cholesterol 215mg 0mg 72%
Vitamin A 684µg 83µg 67%
Monounsaturated fat 23.43g 0.004g 59%
Vitamin K 7µg 47µg 33%
Calories 717kcal 61kcal 33%
Iron 0.02mg 2.1mg 26%
Manganese 0.004mg 0.481mg 21%
Polyunsaturated fat 3.01g 0.166g 19%
Vitamin B6 0.003mg 0.233mg 18%
Folate 3µg 64µg 15%
Vitamin C 0mg 12mg 13%
Copper 0.016mg 0.12mg 12%
Vitamin E 2.32mg 0.92mg 9%
Fiber 0g 1.8g 7%
Vitamin B12 0.17µg 0µg 7%
Magnesium 2mg 28mg 6%
Carbs 0.06g 14.15g 5%
Vitamin B1 0.005mg 0.06mg 5%
Potassium 24mg 180mg 5%
Calcium 24mg 59mg 4%
Vitamin B3 0.042mg 0.4mg 2%
Phosphorus 24mg 35mg 2%
Choline 18.8mg 9.5mg 2%
Protein 0.85g 1.5g 1%
Vitamin B5 0.11mg 0.14mg 1%
Net carbs 0.06g 12.35g N/A
Sugar 0.06g 3.9g N/A
Zinc 0.09mg 0.12mg 0%
Sodium 11mg 20mg 0%
Selenium 1µg 1µg 0%
Vitamin B2 0.034mg 0.03mg 0%
Tryptophan 0.012mg 0.012mg 0%
Threonine 0.038mg 0.063mg 0%
Isoleucine 0.051mg 0.052mg 0%
Leucine 0.083mg 0.096mg 0%
Lysine 0.067mg 0.078mg 0%
Methionine 0.021mg 0.018mg 0%
Phenylalanine 0.041mg 0.055mg 0%
Valine 0.057mg 0.056mg 0%
Histidine 0.023mg 0.025mg 0%
Omega-3 - ALA 0.315g N/A
Omega-6 - Linoleic acid 2.166g N/A

Which food is preferable for your diet?

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

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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
26%
Butter
27%
Leek
Minerals Daily Need Coverage Score
4%
Butter
26%
Leek

Comparison summary

Which food is lower in Cholesterol?
Leek
Leek is lower in Cholesterol (difference - 215mg)
Which food is lower in Saturated fat?
Leek
Leek is lower in Saturated fat (difference - 50.449g)
Which food is cheaper?
Leek
Leek is cheaper (difference - $1.2)
Which food is richer in minerals?
Leek
Leek is relatively richer in minerals
Which food is lower in Sugar?
Butter
Butter is lower in Sugar (difference - 3.84g)
Which food contains less Sodium?
Butter
Butter contains less Sodium (difference - 9mg)
Which food is lower in glycemic index?
Butter
Butter is lower in glycemic index (difference - 32)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173430/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.