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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 RAE 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.

Infographic

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
Celery
2
:
6
Leek
Leek
Contains more Potassium +44.4%
Contains more Calcium +47.5%
Contains more Iron +950%
Contains more Magnesium +154.5%
Contains more Phosphorus +45.8%
Contains less Sodium -75%
Contains more Copper +242.9%
Equal in Zinc - 0.12
Celery
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 12% 8% 8% 11% 23% 11% 4% 12%
Leek
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 79% 20% 15% 16% 3% 4% 40%
Contains more Potassium +44.4%
Contains more Calcium +47.5%
Contains more Iron +950%
Contains more Magnesium +154.5%
Contains more Phosphorus +45.8%
Contains less Sodium -75%
Contains more Copper +242.9%
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
Celery
2
:
8
Leek
Leek
Contains more Vitamin B2 +90%
Contains more Vitamin B5 +75.7%
Contains more Vitamin A +271.3%
Contains more Vitamin E +240.7%
Contains more Vitamin C +287.1%
Contains more Vitamin B1 +185.7%
Contains more Vitamin B3 +25%
Contains more Vitamin B6 +214.9%
Contains more Folate +77.8%
Contains more Vitamin K +60.4%
Celery
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 27% 6% 0% 11% 6% 14% 6% 15% 18% 27% 0% 74%
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 B2 +90%
Contains more Vitamin B5 +75.7%
Contains more Vitamin A +271.3%
Contains more Vitamin E +240.7%
Contains more Vitamin C +287.1%
Contains more Vitamin B1 +185.7%
Contains more Vitamin B3 +25%
Contains more Vitamin B6 +214.9%
Contains more Folate +77.8%
Contains more Vitamin K +60.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Celery
Celery
1
:
4
Leek
Leek
Contains more Water +15%
Contains more Protein +117.4%
Contains more Fats +76.5%
Contains more Carbs +376.4%
Contains more Other +41.9%
Celery
3% 95%
Protein: 0.69 g
Fats: 0.17 g
Carbs: 2.97 g
Water: 95.43 g
Other: 0.74 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 Water +15%
Contains more Protein +117.4%
Contains more Fats +76.5%
Contains more Carbs +376.4%
Contains more Other +41.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Celery
Celery
1
:
2
Leek
Leek
Contains more Monounsaturated Fat +700%
Contains more Polyunsaturated fat +110.1%
Equal in Saturated Fat - 0.04
Celery
27% 21% 52%
Saturated Fat: 0.042 g
Monounsaturated Fat: 0.032 g
Polyunsaturated fat: 0.079 g
Leek
19% 2% 79%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.166 g
Contains more Monounsaturated Fat +700%
Contains more Polyunsaturated fat +110.1%
Equal in Saturated Fat - 0.04

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

All nutrients comparison - raw data values

Nutrient Celery Leek Opinion
Net carbs 1.37g 12.35g Leek
Protein 0.69g 1.5g Leek
Fats 0.17g 0.3g Leek
Carbs 2.97g 14.15g Leek
Calories 16kcal 61kcal Leek
Fructose 0.37g Celery
Sugar 1.34g 3.9g Celery
Fiber 1.6g 1.8g Leek
Calcium 40mg 59mg Leek
Iron 0.2mg 2.1mg Leek
Magnesium 11mg 28mg Leek
Phosphorus 24mg 35mg Leek
Potassium 260mg 180mg Celery
Sodium 80mg 20mg Leek
Zinc 0.13mg 0.12mg Celery
Copper 0.035mg 0.12mg Leek
Vitamin A 449IU 1667IU Leek
Vitamin A RAE 22µg 83µg Leek
Vitamin E 0.27mg 0.92mg Leek
Vitamin C 3.1mg 12mg Leek
Vitamin B1 0.021mg 0.06mg Leek
Vitamin B2 0.057mg 0.03mg Celery
Vitamin B3 0.32mg 0.4mg Leek
Vitamin B5 0.246mg 0.14mg Celery
Vitamin B6 0.074mg 0.233mg Leek
Folate 36µg 64µg Leek
Vitamin K 29.3µg 47µg Leek
Tryptophan 0.009mg 0.012mg Leek
Threonine 0.02mg 0.063mg Leek
Isoleucine 0.021mg 0.052mg Leek
Leucine 0.032mg 0.096mg Leek
Lysine 0.027mg 0.078mg Leek
Methionine 0.005mg 0.018mg Leek
Phenylalanine 0.02mg 0.055mg Leek
Valine 0.027mg 0.056mg Leek
Histidine 0.012mg 0.025mg Leek
Saturated Fat 0.042g 0.04g Leek
Monounsaturated Fat 0.032g 0.004g Celery
Polyunsaturated fat 0.079g 0.166g Leek

Which food is preferable for your diet?

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

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Vitamins & Minerals Daily Need Coverage Score

The summary scores show how much of your all daily needs across all vitamins or minerals this food would cover if you took three 100 grams servings of it (approximation of 3 serving sizes)
Vitamins Daily Need Coverage Score
17%
Celery
35%
Leek
Minerals Daily Need Coverage Score
11%
Celery
24%
Leek

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.

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.