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Celery vs Leek - In-Depth Nutrition Comparison

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How are Celery and Leek different?

  • Leek has more Iron, Manganese, Vitamin K, Vitamin B6, Vitamin C, Copper, Folate, and Vitamin A than Celery.
  • Daily need coverage for Iron from Leek is 24% higher.

Celery, raw and Leeks, (bulb and lower leaf-portion), raw are the varieties used in this article.

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Celery 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Celery
2
:
6
Leek
Contains more Potassium +44.4%
Contains more Iron +950%
Contains more Calcium +47.5%
Contains more Magnesium +154.5%
Contains more Copper +242.9%
Contains more Phosphorus +45.8%
Contains less Sodium -75%
Equal in Zinc - 0.12
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 8% 12% 23% 8% 12% 4% 11% 11%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 79% 18% 16% 20% 40% 4% 15% 3%
Contains more Potassium +44.4%
Contains more Iron +950%
Contains more Calcium +47.5%
Contains more Magnesium +154.5%
Contains more Copper +242.9%
Contains more Phosphorus +45.8%
Contains less Sodium -75%
Equal in Zinc - 0.12

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Celery
2
:
8
Leek
Contains more Vitamin B2 +90%
Contains more Vitamin B5 +75.7%
Contains more Vitamin C +287.1%
Contains more Vitamin A +271.3%
Contains more Vitamin E +240.7%
Contains more Vitamin B1 +185.7%
Contains more Vitamin B3 +25%
Contains more Vitamin B6 +214.9%
Contains more Vitamin K +60.4%
Contains more Folate +77.8%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 11% 27% 6% 0% 6% 14% 6% 15% 18% 0% 74% 27%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 40% 101% 19% 0% 15% 7% 8% 9% 54% 0% 118% 48%
Contains more Vitamin B2 +90%
Contains more Vitamin B5 +75.7%
Contains more Vitamin C +287.1%
Contains more Vitamin A +271.3%
Contains more Vitamin E +240.7%
Contains more Vitamin B1 +185.7%
Contains more Vitamin B3 +25%
Contains more Vitamin B6 +214.9%
Contains more Vitamin K +60.4%
Contains more Folate +77.8%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
17
Celery
35
Leek
Mineral Summary Score
11
Celery
24
Leek

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
4%
Celery
9%
Leek
Carbohydrates
3%
Celery
14%
Leek
Fats
1%
Celery
1%
Leek

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Celery Leek
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Celery Leek
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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Comparison summary

Which food contains less Sodium?
Leek
Leek contains less Sodium (difference - 60mg)
Which food is lower in Saturated Fat?
Leek
Leek is lower in Saturated Fat (difference - 0.002g)
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?
Celery
Celery is lower in Sugar (difference - 2.56g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
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.

All nutrients comparison - raw data values

Nutrient Celery Leek Opinion
Calories 16 61 Leek
Protein 0.69 1.5 Leek
Fats 0.17 0.3 Leek
Vitamin C 3.1 12 Leek
Carbs 2.97 14.15 Leek
Cholesterol 0 0
Vitamin D 0 0
Iron 0.2 2.1 Leek
Calcium 40 59 Leek
Potassium 260 180 Celery
Magnesium 11 28 Leek
Sugar 1.34 3.9 Celery
Fiber 1.6 1.8 Leek
Copper 0.035 0.12 Leek
Zinc 0.13 0.12 Celery
Starch 0 Celery
Phosphorus 24 35 Leek
Sodium 80 20 Leek
Vitamin A 449 1667 Leek
Vitamin E 0.27 0.92 Leek
Vitamin D 0 0
Vitamin B1 0.021 0.06 Leek
Vitamin B2 0.057 0.03 Celery
Vitamin B3 0.32 0.4 Leek
Vitamin B5 0.246 0.14 Celery
Vitamin B6 0.074 0.233 Leek
Vitamin B12 0 0
Vitamin K 29.3 47 Leek
Folate 36 64 Leek
Trans Fat 0 0
Saturated Fat 0.042 0.04 Leek
Monounsaturated Fat 0.032 0.004 Celery
Polyunsaturated fat 0.079 0.166 Leek
Tryptophan 0.009 0.012 Leek
Threonine 0.02 0.063 Leek
Isoleucine 0.021 0.052 Leek
Leucine 0.032 0.096 Leek
Lysine 0.027 0.078 Leek
Methionine 0.005 0.018 Leek
Phenylalanine 0.02 0.055 Leek
Valine 0.027 0.056 Leek
Histidine 0.012 0.025 Leek
Fructose 0.37 Celery

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Celery - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169988/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.