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Chicken meat vs. Leek — In-Depth Nutrition Comparison

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A recap on differences between chicken meat and leek

  • Chicken meat is higher in vitamin B3, selenium, phosphorus, vitamin B5, and zinc, yet leek is higher in vitamin K, vitamin A, and manganese.
  • Chicken meat covers your daily vitamin B3 needs 51% more than leek.
  • The glycemic index of chicken meat is lower.

Food varieties used in this article are Chicken, broilers or fryers, meat, and skin, cooked, roasted and Leeks, (bulb and lower leaf-portion), raw.

Infographic

Chicken meat 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 16% 4.5% 20% 47% 22% 53% 78% 11% 2.6% 130%
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 PotassiumPotassium +23.9%
Contains more ZincZinc +1516.7%
Contains more PhosphorusPhosphorus +420%
Contains more SeleniumSelenium +2290%
Contains more MagnesiumMagnesium +21.7%
Contains more CalciumCalcium +293.3%
Contains more IronIron +66.7%
Contains more CopperCopper +81.8%
Contains less SodiumSodium -75.6%
Contains more ManganeseManganese +2305%

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% 16% 5.4% 0% 16% 39% 159% 62% 92% 38% 6% 3.8% 36%
Leek
5
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 B2Vitamin B2 +460%
Contains more Vitamin B3Vitamin B3 +2021.8%
Contains more Vitamin B5Vitamin B5 +635.7%
Contains more Vitamin B6Vitamin B6 +71.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +593.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +72.9%
Contains more Vitamin EVitamin E +240.7%
Contains more Vitamin KVitamin K +1858.3%
Contains more FolateFolate +1180%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.06mg

All nutrients comparison - raw data values

Nutrient Chicken meat Leek DV% diff.
Protein 27.3g 1.5g 52%
Vitamin B3 8.487mg 0.4mg 51%
Selenium 23.9µg 1µg 42%
Vitamin K 2.4µg 47µg 37%
Cholesterol 88mg 0mg 29%
Phosphorus 182mg 35mg 21%
Manganese 0.02mg 0.481mg 20%
Fats 13.6g 0.3g 20%
Polyunsaturated fat 2.97g 0.166g 19%
Vitamin B5 1.03mg 0.14mg 18%
Saturated fat 3.79g 0.04g 17%
Zinc 1.94mg 0.12mg 17%
Folate 5µg 64µg 15%
Monounsaturated fat 5.34g 0.004g 13%
Vitamin B12 0.3µg 0µg 13%
Vitamin B6 0.4mg 0.233mg 13%
Vitamin C 0mg 12mg 13%
Iron 1.26mg 2.1mg 11%
Vitamin B2 0.168mg 0.03mg 11%
Choline 65.9mg 9.5mg 10%
Calories 239kcal 61kcal 9%
Fiber 0g 1.8g 7%
Copper 0.066mg 0.12mg 6%
Carbs 0g 14.15g 5%
Vitamin E 0.27mg 0.92mg 4%
Vitamin A 48µg 83µg 4%
Calcium 15mg 59mg 4%
Sodium 82mg 20mg 3%
Magnesium 23mg 28mg 1%
Potassium 223mg 180mg 1%
Net carbs 0g 12.35g N/A
Vitamin D 2IU 0IU 0%
Sugar 0g 3.9g N/A
Vitamin B1 0.063mg 0.06mg 0%
Tryptophan 0.305mg 0.012mg 0%
Threonine 1.128mg 0.063mg 0%
Isoleucine 1.362mg 0.052mg 0%
Leucine 1.986mg 0.096mg 0%
Lysine 2.223mg 0.078mg 0%
Methionine 0.726mg 0.018mg 0%
Phenylalanine 1.061mg 0.055mg 0%
Valine 1.325mg 0.056mg 0%
Histidine 0.802mg 0.025mg 0%
Omega-3 - EPA 0.01g 0g N/A
Omega-3 - DHA 0.04g 0g N/A
Omega-3 - DPA 0.02g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
27% 14% 59%
Protein: 27.3 g
Fats: 13.6 g
Carbs: 0 g
Water: 59.45 g
Other: 0 g
Leek
3
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more ProteinProtein +1720%
Contains more FatsFats +4433.3%
Contains more CarbsCarbs +∞%
Contains more WaterWater +39.6%
~equal in Other ~1.05g

Fat Type Comparison

Fat type breakdown side-by-side comparison
31% 44% 25%
Saturated fat: Sat. Fat 3.79 g
Monounsaturated fat: Mono. Fat 5.34 g
Polyunsaturated fat: Poly. Fat 2.97 g
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 +133400%
Contains more Poly. FatPolyunsaturated fat +1689.2%
Contains less Sat. FatSaturated fat -98.9%

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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. Chicken meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171450/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.