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Cheeseburger vs. Leek — In-Depth Nutrition Comparison

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A recap on differences between cheeseburgers and leek

  • Cheeseburgers are higher in selenium, vitamin B12, vitamin B3, vitamin B2, zinc, and vitamin B1, yet leek is higher in vitamin K and vitamin A.
  • Leek covers your daily vitamin K needs 36% more than cheeseburgers.
  • The amount of saturated fat in leek is lower.
  • The glycemic index of leek is lower.

Food varieties used in this article are Fast foods, cheeseburger; single, regular patty; plain and Leeks, (bulb and lower leaf-portion), raw.

Infographic

Cheeseburger 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 19% 36% 17% 102% 37% 68% 69% 67% 41% 107%
Leek
Leek
2
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 +101.7%
Contains more IronIron +29%
Contains more ZincZinc +1975%
Contains more PhosphorusPhosphorus +360%
Contains more SeleniumSelenium +1860%
Contains less SodiumSodium -96.1%
Contains more ManganeseManganese +52.2%
~equal in Magnesium ~28mg
~equal in Potassium ~180mg
~equal in Copper ~0.12mg

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% 17% 10% 1.5% 73% 84% 98% 33% 53% 95% 11% 53% 16%
Leek
Leek
4
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 DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +388.3%
Contains more Vitamin B2Vitamin B2 +1110%
Contains more Vitamin B3Vitamin B3 +1204.3%
Contains more Vitamin B5Vitamin B5 +289.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +204.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +66%
Contains more Vitamin EVitamin E +76.9%
Contains more Vitamin KVitamin K +1019%
~equal in Vitamin B6 ~0.233mg
~equal in Folate ~64µg

All nutrients comparison - raw data values

Nutrient Cheeseburger Leek DV% diff.
Vitamin K 4.2µg 47µg 36%
Selenium 19.6µg 1µg 34%
Vitamin B12 0.76µg 0µg 32%
Vitamin B3 5.217mg 0.4mg 30%
Protein 16.51g 1.5g 30%
Saturated fat 6.473g 0.04g 29%
Vitamin B2 0.363mg 0.03mg 26%
Zinc 2.49mg 0.12mg 22%
Sodium 515mg 20mg 22%
Fats 14.72g 0.3g 22%
Vitamin B1 0.293mg 0.06mg 19%
Phosphorus 161mg 35mg 18%
Cholesterol 43mg 0mg 14%
Monounsaturated fat 5.413g 0.004g 14%
Vitamin C 0mg 12mg 13%
Calories 308kcal 61kcal 12%
Polyunsaturated fat 1.658g 0.166g 10%
Vitamin B5 0.545mg 0.14mg 8%
Iron 2.71mg 2.1mg 8%
Starch 19.87g 8%
Manganese 0.316mg 0.481mg 7%
Calcium 119mg 59mg 6%
Carbs 28.03g 14.15g 5%
Vitamin A 50µg 83µg 4%
Choline 28.9mg 9.5mg 4%
Vitamin E 0.52mg 0.92mg 3%
Folate 70µg 64µg 2%
Fructose 1.94g 2%
Vitamin D 0.1µg 0µg 1%
Copper 0.111mg 0.12mg 1%
Fiber 2g 1.8g 1%
Net carbs 26.03g 12.35g N/A
Vitamin D 2IU 0IU 0%
Magnesium 26mg 28mg 0%
Potassium 196mg 180mg 0%
Sugar 4.88g 3.9g N/A
Vitamin B6 0.228mg 0.233mg 0%
Trans fat 0.57g 0g N/A
Tryptophan 0.155mg 0.012mg 0%
Threonine 0.571mg 0.063mg 0%
Isoleucine 0.755mg 0.052mg 0%
Leucine 1.316mg 0.096mg 0%
Lysine 0.784mg 0.078mg 0%
Methionine 0.377mg 0.018mg 0%
Phenylalanine 0.755mg 0.055mg 0%
Valine 0.881mg 0.056mg 0%
Histidine 0.445mg 0.025mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0.01g 0g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.005g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.015g N/A
Omega-6 - Eicosadienoic acid 0.004g N/A
Omega-6 - Linoleic acid 1.322g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 15% 28% 39% 2%
Protein: 16.51 g
Fats: 14.72 g
Carbs: 28.03 g
Water: 38.63 g
Other: 2.11 g
Leek
Leek
1
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more ProteinProtein +1000.7%
Contains more FatsFats +4806.7%
Contains more CarbsCarbs +98.1%
Contains more OtherOther +101%
Contains more WaterWater +114.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
48% 40% 12%
Saturated fat: Sat. Fat 6.473 g
Monounsaturated fat: Mono. Fat 5.413 g
Polyunsaturated fat: Poly. Fat 1.658 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 +135225%
Contains more Poly. FatPolyunsaturated fat +898.8%
Contains less Sat. FatSaturated fat -99.4%

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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. Cheeseburger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170690/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.