Cassava vs. Leek — In-Depth Nutrition Comparison
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Significant differences between cassava and leek
- Cassava has more vitamin C; however, leek is richer in vitamin K, vitamin A, iron, vitamin B6, and folate.
- Leek covers your daily vitamin K needs 38% more than cassava.
- Leek has 2 times less choline than cassava. Cassava has 23.7mg of choline, while leek has 9.5mg.
- Cassava has a higher glycemic index. The glycemic index of cassava is 94, while the glycemic index of leek is 32.
Specific food types used in this comparison are Cassava, raw and Leeks, (bulb and lower leaf-portion), raw.
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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 PotassiumPotassium | +50.6% |
| Contains more ZincZinc | +183.3% |
| Contains less SodiumSodium | -30% |
| Contains more MagnesiumMagnesium | +33.3% |
| Contains more CalciumCalcium | +268.8% |
| Contains more IronIron | +677.8% |
| Contains more CopperCopper | +20% |
| Contains more PhosphorusPhosphorus | +29.6% |
| Contains more ManganeseManganese | +25.3% |
| 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.
| Contains more Vitamin CVitamin C | +71.7% |
| Contains more Vitamin B1Vitamin B1 | +45% |
| Contains more Vitamin B2Vitamin B2 | +60% |
| Contains more Vitamin B3Vitamin B3 | +113.5% |
| Contains more CholineCholine | +149.5% |
| Contains more Vitamin AVitamin A | +8200% |
| Contains more Vitamin EVitamin E | +384.2% |
| Contains more Vitamin B5Vitamin B5 | +30.8% |
| Contains more Vitamin B6Vitamin B6 | +164.8% |
| Contains more Vitamin KVitamin K | +2373.7% |
| Contains more FolateFolate | +137% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 1.9µg | 47µg | 38% |
| Iron | 0.27mg | 2.1mg | 23% |
| Vitamin B6 | 0.088mg | 0.233mg | 11% |
| Vitamin C | 20.6mg | 12mg | 10% |
| Vitamin A | 1µg | 83µg | 9% |
| Folate | 27µg | 64µg | 9% |
| Carbs | 38.06g | 14.15g | 8% |
| Calories | 160kcal | 61kcal | 5% |
| Vitamin E | 0.19mg | 0.92mg | 5% |
| Calcium | 16mg | 59mg | 4% |
| Manganese | 0.384mg | 0.481mg | 4% |
| Choline | 23.7mg | 9.5mg | 3% |
| Potassium | 271mg | 180mg | 3% |
| Vitamin B3 | 0.854mg | 0.4mg | 3% |
| Vitamin B1 | 0.087mg | 0.06mg | 2% |
| Zinc | 0.34mg | 0.12mg | 2% |
| Copper | 0.1mg | 0.12mg | 2% |
| Magnesium | 21mg | 28mg | 2% |
| Polyunsaturated fat | 0.048g | 0.166g | 1% |
| Selenium | 0.7µg | 1µg | 1% |
| Vitamin B2 | 0.048mg | 0.03mg | 1% |
| Vitamin B5 | 0.107mg | 0.14mg | 1% |
| Phosphorus | 27mg | 35mg | 1% |
| Protein | 1.36g | 1.5g | 0% |
| Fats | 0.28g | 0.3g | 0% |
| Net carbs | 36.26g | 12.35g | N/A |
| Sugar | 1.7g | 3.9g | N/A |
| Fiber | 1.8g | 1.8g | 0% |
| Sodium | 14mg | 20mg | 0% |
| Saturated fat | 0.074g | 0.04g | 0% |
| Monounsaturated fat | 0.075g | 0.004g | 0% |
| Tryptophan | 0.019mg | 0.012mg | 0% |
| Threonine | 0.028mg | 0.063mg | 0% |
| Isoleucine | 0.027mg | 0.052mg | 0% |
| Leucine | 0.039mg | 0.096mg | 0% |
| Lysine | 0.044mg | 0.078mg | 0% |
| Methionine | 0.011mg | 0.018mg | 0% |
| Phenylalanine | 0.026mg | 0.055mg | 0% |
| Valine | 0.035mg | 0.056mg | 0% |
| Histidine | 0.02mg | 0.025mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +169% |
| Contains more ProteinProtein | +10.3% |
| Contains more WaterWater | +39.1% |
| Contains more OtherOther | +69.4% |
~equal in
Fats
~0.3g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1775% |
| Contains less Sat. FatSaturated fat | -45.9% |
| Contains more Poly. FatPolyunsaturated fat | +245.8% |
