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  6. Carrot vs. Leek

Carrot vs. Leek — In-Depth Nutrition Comparison

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Significant differences between Carrot and Leek

  • Carrot has more Vitamin A RAE, however, Leek is richer in Vitamin K, Iron, Manganese, Folate, Copper, Vitamin B6, and Vitamin C.
  • Carrot covers your daily Vitamin A RAE needs 84% more than Leek.
  • Leek has 2 times less Potassium than Carrot. Carrot has 320mg of Potassium, while Leek has 180mg.

Specific food types used in this comparison are Carrots, raw and Leeks, (bulb and lower leaf-portion), raw.

Infographic

Carrot 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.
Carrot
Carrot
2
:
7
Leek
Leek
Contains more Potassium +77.8%
Contains more Zinc +100%
Contains more Calcium +78.8%
Contains more Iron +600%
Contains more Magnesium +133.3%
Contains less Sodium -71%
Contains more Copper +166.7%
Contains more Manganese +236.4%
Contains more Selenium +900%
Equal in Phosphorus - 35
Carrot
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 12% 9% 15% 29% 9% 7% 15% 19% 1%
Leek
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 79% 20% 15% 16% 3% 4% 40% 63% 6%
Contains more Potassium +77.8%
Contains more Zinc +100%
Contains more Calcium +78.8%
Contains more Iron +600%
Contains more Magnesium +133.3%
Contains less Sodium -71%
Contains more Copper +166.7%
Contains more Manganese +236.4%
Contains more Selenium +900%
Equal in Phosphorus - 35

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.
Carrot
Carrot
5
:
5
Leek
Leek
Contains more Vitamin A +902.2%
Contains more Vitamin B2 +93.3%
Contains more Vitamin B3 +145.8%
Contains more Vitamin B5 +95%
Contains more Vitamin E +39.4%
Contains more Vitamin C +103.4%
Contains more Vitamin B6 +68.8%
Contains more Folate +236.8%
Contains more Vitamin K +256.1%
Equal in Vitamin B1 - 0.06
Carrot
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1003% 14% 0% 20% 17% 14% 19% 17% 32% 15% 0% 33%
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 +902.2%
Contains more Vitamin B2 +93.3%
Contains more Vitamin B3 +145.8%
Contains more Vitamin B5 +95%
Contains more Vitamin E +39.4%
Contains more Vitamin C +103.4%
Contains more Vitamin B6 +68.8%
Contains more Folate +236.8%
Contains more Vitamin K +256.1%
Equal in Vitamin B1 - 0.06

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Carrot
Carrot
1
:
4
Leek
Leek
Contains more Protein +61.3%
Contains more Fats +25%
Contains more Carbs +47.7%
Equal in Water - 83
Equal in Other - 1.05
Carrot
10% 88%
Protein: 0.93 g
Fats: 0.24 g
Carbs: 9.58 g
Water: 88.29 g
Other: 0.96 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 +61.3%
Contains more Fats +25%
Contains more Carbs +47.7%
Equal in Water - 83
Equal in Other - 1.05

Fat Type Comparison

Fat type breakdown side-by-side comparison
Carrot
Carrot
2
:
1
Leek
Leek
Contains more Monounsaturated Fat +250%
Contains more Polyunsaturated fat +41.9%
Equal in Saturated Fat - 0.04
Carrot
22% 8% 70%
Saturated Fat: 0.037 g
Monounsaturated Fat: 0.014 g
Polyunsaturated fat: 0.117 g
Leek
19% 2% 79%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.166 g
Contains more Monounsaturated Fat +250%
Contains more Polyunsaturated fat +41.9%
Equal in Saturated Fat - 0.04

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Carrot Leek Opinion
Net carbs 6.78g 12.35g Leek
Protein 0.93g 1.5g Leek
Fats 0.24g 0.3g Leek
Carbs 9.58g 14.15g Leek
Calories 41kcal 61kcal Leek
Starch 1.43g Carrot
Fructose 0.55g Carrot
Sugar 4.74g 3.9g Leek
Fiber 2.8g 1.8g Carrot
Calcium 33mg 59mg Leek
Iron 0.3mg 2.1mg Leek
Magnesium 12mg 28mg Leek
Phosphorus 35mg 35mg
Potassium 320mg 180mg Carrot
Sodium 69mg 20mg Leek
Zinc 0.24mg 0.12mg Carrot
Copper 0.045mg 0.12mg Leek
Manganese 0.143mg 0.481mg Leek
Selenium 0.1µg 1µg Leek
Vitamin A 16706IU 1667IU Carrot
Vitamin A RAE 835µg 83µg Carrot
Vitamin E 0.66mg 0.92mg Leek
Vitamin C 5.9mg 12mg Leek
Vitamin B1 0.066mg 0.06mg Carrot
Vitamin B2 0.058mg 0.03mg Carrot
Vitamin B3 0.983mg 0.4mg Carrot
Vitamin B5 0.273mg 0.14mg Carrot
Vitamin B6 0.138mg 0.233mg Leek
Folate 19µg 64µg Leek
Vitamin K 13.2µg 47µg Leek
Tryptophan 0.012mg 0.012mg
Threonine 0.191mg 0.063mg Carrot
Isoleucine 0.077mg 0.052mg Carrot
Leucine 0.102mg 0.096mg Carrot
Lysine 0.101mg 0.078mg Carrot
Methionine 0.02mg 0.018mg Carrot
Phenylalanine 0.061mg 0.055mg Carrot
Valine 0.069mg 0.056mg Carrot
Histidine 0.04mg 0.025mg Carrot
Saturated Fat 0.037g 0.04g Carrot
Monounsaturated Fat 0.014g 0.004g Carrot
Polyunsaturated fat 0.117g 0.166g Leek

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Carrot Leek
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
98%
Carrot
35%
Leek
Minerals Daily Need Coverage Score
12%
Carrot
26%
Leek

Comparison summary

Which food is lower in Sugar?
Leek
Leek is lower in Sugar (difference - 0.84g)
Which food contains less Sodium?
Leek
Leek contains less Sodium (difference - 49mg)
Which food is lower in glycemic index?
Leek
Leek is lower in glycemic index (difference - 7)
Which food is richer in minerals?
Leek
Leek is relatively richer in minerals
Which food is lower in Saturated Fat?
Carrot
Carrot is lower in Saturated Fat (difference - 0.003g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.4)
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. Carrot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/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.