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  6. Cream cheese vs. Leek

Cream cheese vs. Leek — In-Depth Nutrition Comparison

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Summary of differences between cream cheese and leek

  • Cream cheese has more vitamin B2 and selenium; however, leek is higher in vitamin K, iron, manganese, folate, vitamin B6, and vitamin C.
  • Cream cheese covers your daily need for saturated fat, 101% more than leek.
  • The glycemic index of leek is higher.

These are the specific foods used in this comparison Cheese, cream and Leeks, (bulb and lower leaf-portion), raw.

Infographic

Cream cheese 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 29% 12% 4.1% 6% 14% 46% 41% 1.4% 47%
Leek
Leek
6
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 CalciumCalcium +64.4%
Contains more ZincZinc +316.7%
Contains more PhosphorusPhosphorus +205.7%
Contains more SeleniumSelenium +760%
Contains more MagnesiumMagnesium +211.1%
Contains more PotassiumPotassium +36.4%
Contains more IronIron +1809.1%
Contains more CopperCopper +566.7%
Contains less SodiumSodium -93.6%
Contains more ManganeseManganese +4272.7%

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 0% 103% 17% 0% 5.8% 53% 1.7% 31% 13% 28% 5.3% 6.8% 15%
Leek
Leek
6
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 AVitamin A +271.1%
Contains more Vitamin B2Vitamin B2 +666.7%
Contains more Vitamin B5Vitamin B5 +269.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +186.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +160.9%
Contains more Vitamin B3Vitamin B3 +339.6%
Contains more Vitamin B6Vitamin B6 +316.1%
Contains more Vitamin KVitamin K +2138.1%
Contains more FolateFolate +611.1%
~equal in Vitamin E ~0.92mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Cream cheese Leek DV% diff.
Saturated fat 20.213g 0.04g 92%
Fats 34.44g 0.3g 53%
Vitamin K 2.1µg 47µg 37%
Cholesterol 101mg 0mg 34%
Iron 0.11mg 2.1mg 25%
Vitamin A 308µg 83µg 25%
Monounsaturated fat 8.907g 0.004g 22%
Manganese 0.011mg 0.481mg 20%
Vitamin B2 0.23mg 0.03mg 15%
Vitamin B6 0.056mg 0.233mg 14%
Calories 350kcal 61kcal 14%
Selenium 8.6µg 1µg 14%
Folate 9µg 64µg 14%
Sodium 314mg 20mg 13%
Vitamin C 0mg 12mg 13%
Copper 0.018mg 0.12mg 11%
Phosphorus 107mg 35mg 10%
Vitamin B12 0.22µg 0µg 9%
Protein 6.15g 1.5g 9%
Polyunsaturated fat 1.483g 0.166g 9%
Vitamin B5 0.517mg 0.14mg 8%
Fiber 0g 1.8g 7%
Magnesium 9mg 28mg 5%
Calcium 97mg 59mg 4%
Vitamin B1 0.023mg 0.06mg 3%
Zinc 0.5mg 0.12mg 3%
Choline 27.2mg 9.5mg 3%
Carbs 5.52g 14.15g 3%
Vitamin B3 0.091mg 0.4mg 2%
Potassium 132mg 180mg 1%
Net carbs 5.52g 12.35g N/A
Sugar 3.76g 3.9g N/A
Starch 0.35g 0%
Vitamin E 0.86mg 0.92mg 0%
Tryptophan 0.069mg 0.012mg 0%
Threonine 0.233mg 0.063mg 0%
Isoleucine 0.324mg 0.052mg 0%
Leucine 0.657mg 0.096mg 0%
Lysine 0.567mg 0.078mg 0%
Methionine 0.191mg 0.018mg 0%
Phenylalanine 0.291mg 0.055mg 0%
Valine 0.395mg 0.056mg 0%
Histidine 0.175mg 0.025mg 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0.02g 0g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.036g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.807g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 34% 6% 53%
Protein: 6.15 g
Fats: 34.44 g
Carbs: 5.52 g
Water: 52.62 g
Other: 1.27 g
Leek
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 ProteinProtein +310%
Contains more FatsFats +11380%
Contains more OtherOther +21%
Contains more CarbsCarbs +156.3%
Contains more WaterWater +57.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 29% 5%
Saturated fat: Sat. Fat 20.213 g
Monounsaturated fat: Mono. Fat 8.907 g
Polyunsaturated fat: Poly. Fat 1.483 g
Leek
Leek
1
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 +222575%
Contains more Poly. FatPolyunsaturated fat +793.4%
Contains less Sat. FatSaturated fat -99.8%

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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. Cream cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173418/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.