Cheese vs. Leek — In-Depth Nutrition Comparison
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A recap on differences between cheese and leek
- Cheese is higher in calcium, phosphorus, selenium, vitamin B12, zinc, and vitamin B2, yet leek is higher in vitamin K.
- Cheese covers your daily saturated fat needs 94% more than leek.
- The amount of cholesterol in leek is lower.
- The glycemic index of cheese is lower.
Food varieties used in this article are Cheese, cheddar 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 CalciumCalcium | +1103.4% |
| Contains more ZincZinc | +2933.3% |
| Contains more PhosphorusPhosphorus | +1200% |
| Contains more SeleniumSelenium | +2750% |
| Contains more PotassiumPotassium | +136.8% |
| Contains more IronIron | +1400% |
| Contains more CopperCopper | +300% |
| Contains less SodiumSodium | -96.9% |
| Contains more ManganeseManganese | +1681.5% |
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 AVitamin A | +297.6% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +1326.7% |
| Contains more Vitamin B5Vitamin B5 | +192.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +73.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin EVitamin E | +29.6% |
| Contains more Vitamin B1Vitamin B1 | +106.9% |
| Contains more Vitamin B3Vitamin B3 | +578% |
| Contains more Vitamin B6Vitamin B6 | +253% |
| Contains more Vitamin KVitamin K | +1858.3% |
| Contains more FolateFolate | +137% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 18.867g | 0.04g | 86% |
| Calcium | 710mg | 59mg | 65% |
| Phosphorus | 455mg | 35mg | 60% |
| Fats | 33.31g | 0.3g | 51% |
| Selenium | 28.5µg | 1µg | 50% |
| Vitamin B12 | 1.1µg | 0µg | 46% |
| Protein | 22.87g | 1.5g | 43% |
| Vitamin K | 2.4µg | 47µg | 37% |
| Cholesterol | 99mg | 0mg | 33% |
| Zinc | 3.64mg | 0.12mg | 32% |
| Vitamin B2 | 0.428mg | 0.03mg | 31% |
| Sodium | 653mg | 20mg | 28% |
| Vitamin A | 330µg | 83µg | 27% |
| Iron | 0.14mg | 2.1mg | 25% |
| Monounsaturated fat | 9.246g | 0.004g | 23% |
| Manganese | 0.027mg | 0.481mg | 20% |
| Calories | 404kcal | 61kcal | 17% |
| Vitamin B6 | 0.066mg | 0.233mg | 13% |
| Vitamin C | 0mg | 12mg | 13% |
| Copper | 0.03mg | 0.12mg | 10% |
| Folate | 27µg | 64µg | 9% |
| Polyunsaturated fat | 1.421g | 0.166g | 8% |
| Fiber | 0g | 1.8g | 7% |
| Vitamin B5 | 0.41mg | 0.14mg | 5% |
| Carbs | 3.09g | 14.15g | 4% |
| Vitamin D | 0.6µg | 0µg | 3% |
| Potassium | 76mg | 180mg | 3% |
| Vitamin B1 | 0.029mg | 0.06mg | 3% |
| Vitamin D | 24IU | 0IU | 3% |
| Vitamin B3 | 0.059mg | 0.4mg | 2% |
| Choline | 16.5mg | 9.5mg | 1% |
| Vitamin E | 0.71mg | 0.92mg | 1% |
| Net carbs | 3.09g | 12.35g | N/A |
| Magnesium | 27mg | 28mg | 0% |
| Sugar | 0.48g | 3.9g | N/A |
| Trans fat | 0.917g | 0g | N/A |
| Tryptophan | 0.547mg | 0.012mg | 0% |
| Threonine | 1.044mg | 0.063mg | 0% |
| Isoleucine | 1.206mg | 0.052mg | 0% |
| Leucine | 1.939mg | 0.096mg | 0% |
| Lysine | 1.025mg | 0.078mg | 0% |
| Methionine | 0.547mg | 0.018mg | 0% |
| Phenylalanine | 1.074mg | 0.055mg | 0% |
| Valine | 1.404mg | 0.056mg | 0% |
| Histidine | 0.547mg | 0.025mg | 0% |
| Omega-3 - EPA | 0.01g | 0g | N/A |
| Omega-3 - DHA | 0.001g | 0g | N/A |
| Omega-3 - DPA | 0.017g | 0g | N/A |
| Omega-6 - Eicosadienoic acid | 0.007g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +1424.7% |
| Contains more FatsFats | +11003.3% |
| Contains more OtherOther | +253.3% |
| Contains more CarbsCarbs | +357.9% |
| Contains more WaterWater | +124.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +231050% |
| Contains more Poly. FatPolyunsaturated fat | +756% |
| Contains less Sat. FatSaturated fat | -99.8% |
