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Celeriac vs. Leek — In-Depth Nutrition Comparison

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What are the differences between celeriac and leek?

  • Celeriac is higher in phosphorus, yet leek is higher in vitamin A, iron, manganese, folate, copper, and vitamin B6.
  • Leek's daily need coverage for vitamin A is 33% more.
  • Celeriac has 3 times more phosphorus than leek. While celeriac has 115mg of phosphorus, leek has only 35mg.

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

Infographic

Celeriac 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 13% 26% 26% 23% 9% 49% 13% 21% 3.8%
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 +66.7%
Contains more ZincZinc +175%
Contains more PhosphorusPhosphorus +228.6%
Contains more MagnesiumMagnesium +40%
Contains more CalciumCalcium +37.2%
Contains more IronIron +200%
Contains more CopperCopper +71.4%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +204.4%
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 27% 0% 7.2% 0% 13% 14% 13% 21% 38% 0% 103% 6% 4.9%
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 B2Vitamin B2 +100%
Contains more Vitamin B3Vitamin B3 +75%
Contains more Vitamin B5Vitamin B5 +151.4%
Contains more Vitamin CVitamin C +50%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +155.6%
Contains more Vitamin B1Vitamin B1 +20%
Contains more Vitamin B6Vitamin B6 +41.2%
Contains more Vitamin KVitamin K +14.6%
Contains more FolateFolate +700%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~9.5mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 88%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 9.2 g
Water: 88 g
Other: 1 g
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 CarbsCarbs +53.8%
~equal in Protein ~1.5g
~equal in Fats ~0.3g
~equal in Water ~83g
~equal in Other ~1.05g

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 20% 52%
Saturated fat: Sat. Fat 0.079 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.148 g
Leek
2
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 +1350%
Contains less Sat. FatSaturated fat -49.4%
Contains more Poly. FatPolyunsaturated fat +12.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Celeriac Leek DV% diff.
Iron 0.7mg 2.1mg 18%
Folate 8µg 64µg 14%
Manganese 0.158mg 0.481mg 14%
Phosphorus 115mg 35mg 11%
Vitamin A 0µg 83µg 9%
Copper 0.07mg 0.12mg 6%
Vitamin B6 0.165mg 0.233mg 5%
Vitamin K 41µg 47µg 5%
Vitamin C 8mg 12mg 4%
Vitamin E 0.36mg 0.92mg 4%
Potassium 300mg 180mg 4%
Vitamin B5 0.352mg 0.14mg 4%
Sodium 100mg 20mg 3%
Vitamin B3 0.7mg 0.4mg 2%
Zinc 0.33mg 0.12mg 2%
Vitamin B2 0.06mg 0.03mg 2%
Calcium 43mg 59mg 2%
Magnesium 20mg 28mg 2%
Carbs 9.2g 14.15g 2%
Calories 42kcal 61kcal 1%
Vitamin B1 0.05mg 0.06mg 1%
Selenium 0.7µg 1µg 1%
Protein 1.5g 1.5g 0%
Fats 0.3g 0.3g 0%
Net carbs 7.4g 12.35g N/A
Sugar 1.6g 3.9g N/A
Fiber 1.8g 1.8g 0%
Choline 9mg 9.5mg 0%
Saturated fat 0.079g 0.04g 0%
Monounsaturated fat 0.058g 0.004g 0%
Polyunsaturated fat 0.148g 0.166g 0%
Tryptophan 0.012mg 0%
Threonine 0.063mg 0%
Isoleucine 0.052mg 0%
Leucine 0.096mg 0%
Lysine 0.078mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.055mg 0%
Valine 0.056mg 0%
Histidine 0.025mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Celeriac Leek
Low Calories diet ok
Low Fats diet Equal
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
19%
Celeriac
27%
Leek
Minerals Daily Need Coverage Score
20%
Celeriac
26%
Leek

Comparison summary

Which food contains less Sodium?
Leek
Leek contains less Sodium (difference - 80mg)
Which food is lower in Saturated fat?
Leek
Leek is lower in Saturated fat (difference - 0.039g)
Which food is lower in glycemic index?
Leek
Leek is lower in glycemic index (difference - 3)
Which food is cheaper?
Leek
Leek is cheaper (difference - $0.2)
Which food is richer in vitamins?
Leek
Leek is relatively richer in vitamins
Which food is lower in Sugar?
Celeriac
Celeriac is lower in Sugar (difference - 2.3g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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. Celeriac - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170400/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.