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  6. Coleslaw vs. Leek

Coleslaw vs. Leek — In-Depth Nutrition Comparison

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Summary of differences between coleslaw and leek

  • Coleslaw has more vitamin K; however, leek is higher in vitamin A, iron, manganese, copper, and vitamin B6.
  • Leek covers your daily need for vitamin A, 31% more than coleslaw.
  • Coleslaw has 40 times more saturated fat than leek. While coleslaw has 1.599g of saturated fat, leek has only 0.04g.

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

Infographic

Coleslaw 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 5.7% 9% 11% 8.3% 5% 3.8% 8.6% 26% 13% 0%
Leek
Leek
9
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 ZincZinc +16.7%
Contains more MagnesiumMagnesium +250%
Contains more CalciumCalcium +96.7%
Contains more PotassiumPotassium +39.5%
Contains more IronIron +854.5%
Contains more CopperCopper +700%
Contains more PhosphorusPhosphorus +75%
Contains less SodiumSodium -90.1%
Contains more ManganeseManganese +371.6%

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 49% 9.3% 11% 0% 6.5% 4.6% 3.9% 15% 26% 1.3% 177% 0% 0%
Leek
Leek
8
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 CVitamin C +21.7%
Contains more Vitamin B5Vitamin B5 +75.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +50.9%
Contains more Vitamin AVitamin A +196.4%
Contains more Vitamin EVitamin E +70.4%
Contains more Vitamin B1Vitamin B1 +130.8%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin B3Vitamin B3 +94.2%
Contains more Vitamin B6Vitamin B6 +108%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Coleslaw Leek DV% diff.
Polyunsaturated fat 5.348g 0.166g 35%
Iron 0.22mg 2.1mg 24%
Vitamin K 70.9µg 47µg 20%
Folate 64µg 16%
Manganese 0.102mg 0.481mg 16%
Fats 9.91g 0.3g 15%
Copper 0.015mg 0.12mg 12%
Vitamin B6 0.112mg 0.233mg 9%
Sodium 203mg 20mg 8%
Saturated fat 1.599g 0.04g 7%
Monounsaturated fat 2.671g 0.004g 7%
Vitamin A 28µg 83µg 6%
Calories 153kcal 61kcal 5%
Magnesium 8mg 28mg 5%
Vitamin C 14.6mg 12mg 3%
Calcium 30mg 59mg 3%
Vitamin E 0.54mg 0.92mg 3%
Vitamin B1 0.026mg 0.06mg 3%
Potassium 129mg 180mg 2%
Phosphorus 20mg 35mg 2%
Selenium 1µg 2%
Choline 9.5mg 2%
Fructose 1.44g 2%
Vitamin B5 0.246mg 0.14mg 2%
Protein 0.95g 1.5g 1%
Vitamin B2 0.02mg 0.03mg 1%
Cholesterol 4mg 0mg 1%
Vitamin B3 0.206mg 0.4mg 1%
Carbs 14.89g 14.15g 0%
Net carbs 12.99g 12.35g N/A
Sugar 12.19g 3.9g N/A
Fiber 1.9g 1.8g 0%
Zinc 0.14mg 0.12mg 0%
Vitamin B12 0.01µg 0µg 0%
Trans fat 0.037g 0g N/A
Tryptophan 0.012mg 0%
Threonine 0.063mg 0%
Isoleucine 0.052mg 0%
Leucine 0.096mg 0%
Lysine 0.078mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.055mg 0%
Valine 0.056mg 0%
Histidine 0.025mg 0%
Omega-3 - EPA 0.006g 0g N/A
Omega-3 - DHA 0.001g 0g N/A
Omega-3 - ALA 0.279g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.024g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.006g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 4.979g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 15% 73%
Protein: 0.95 g
Fats: 9.91 g
Carbs: 14.89 g
Water: 73.42 g
Other: 0.83 g
Leek
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 FatsFats +3203.3%
Contains more ProteinProtein +57.9%
Contains more WaterWater +13%
Contains more OtherOther +26.5%
~equal in Carbs ~14.15g

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 28% 56%
Saturated fat: Sat. Fat 1.599 g
Monounsaturated fat: Mono. Fat 2.671 g
Polyunsaturated fat: Poly. Fat 5.348 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 +66675%
Contains more Poly. FatPolyunsaturated fat +3121.7%
Contains less Sat. FatSaturated fat -97.5%

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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. Coleslaw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170300/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.