Crackers vs. Leek — In-Depth Nutrition Comparison
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A recap on differences between crackers and leek
- Crackers are higher in vitamin B2, phosphorus, vitamin B1, vitamin B3, iron, vitamin K, and vitamin E, yet leek is higher in vitamin A.
- Leek covers your daily vitamin A needs 33% more than crackers.
- Crackers contain 139 times more saturated fat than leek. While crackers contain 5.562g of saturated fat, leek contains only 0.04g.
- The glycemic index of leek is lower.
Food varieties used in this article are Crackers, standard snack-type, regular 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 | +103.4% |
| Contains more IronIron | +91.9% |
| Contains more ZincZinc | +308.3% |
| Contains more PhosphorusPhosphorus | +608.6% |
| Contains more SeleniumSelenium | +570% |
| Contains more MagnesiumMagnesium | +55.6% |
| Contains more PotassiumPotassium | +52.5% |
| Contains more CopperCopper | +15.4% |
| Contains less SodiumSodium | -97.2% |
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 EVitamin E | +229.3% |
| Contains more Vitamin B1Vitamin B1 | +593.3% |
| Contains more Vitamin B2Vitamin B2 | +1420% |
| Contains more Vitamin B3Vitamin B3 | +988% |
| Contains more Vitamin B5Vitamin B5 | +197.9% |
| Contains more Vitamin KVitamin K | +47.4% |
| Contains more FolateFolate | +43.8% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B6Vitamin B6 | +269.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 13.137g | 0.166g | 86% |
| Fats | 26.43g | 0.3g | 40% |
| Vitamin B2 | 0.456mg | 0.03mg | 33% |
| Sodium | 726mg | 20mg | 31% |
| Vitamin B1 | 0.416mg | 0.06mg | 30% |
| Phosphorus | 248mg | 35mg | 30% |
| Vitamin B3 | 4.352mg | 0.4mg | 25% |
| Saturated fat | 5.562g | 0.04g | 25% |
| Iron | 4.03mg | 2.1mg | 24% |
| Calories | 510kcal | 61kcal | 22% |
| Starch | 49.69g | 20% | |
| Vitamin K | 69.3µg | 47µg | 19% |
| Carbs | 61.3g | 14.15g | 16% |
| Monounsaturated fat | 6.553g | 0.004g | 16% |
| Vitamin E | 3.03mg | 0.92mg | 14% |
| Vitamin C | 0mg | 12mg | 13% |
| Vitamin B6 | 0.063mg | 0.233mg | 13% |
| Protein | 6.64g | 1.5g | 10% |
| Selenium | 6.7µg | 1µg | 10% |
| Vitamin A | 0µg | 83µg | 9% |
| Folate | 92µg | 64µg | 7% |
| Calcium | 120mg | 59mg | 6% |
| Vitamin B5 | 0.417mg | 0.14mg | 6% |
| Zinc | 0.49mg | 0.12mg | 3% |
| Fiber | 2.3g | 1.8g | 2% |
| Magnesium | 18mg | 28mg | 2% |
| Potassium | 118mg | 180mg | 2% |
| Copper | 0.104mg | 0.12mg | 2% |
| Net carbs | 59g | 12.35g | N/A |
| Sugar | 8.18g | 3.9g | N/A |
| Manganese | 0.491mg | 0.481mg | 0% |
| Trans fat | 1.076g | 0g | N/A |
| Choline | 9.6mg | 9.5mg | 0% |
| Tryptophan | 0.084mg | 0.012mg | 0% |
| Threonine | 0.193mg | 0.063mg | 0% |
| Isoleucine | 0.246mg | 0.052mg | 0% |
| Leucine | 0.471mg | 0.096mg | 0% |
| Lysine | 0.103mg | 0.078mg | 0% |
| Methionine | 0.112mg | 0.018mg | 0% |
| Phenylalanine | 0.331mg | 0.055mg | 0% |
| Valine | 0.294mg | 0.056mg | 0% |
| Histidine | 0.145mg | 0.025mg | 0% |
| Fructose | 0.29g | 0% | |
| Omega-3 - ALA | 1.485g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.062g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.009g | N/A | |
| Omega-6 - Linoleic acid | 11.48g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +342.7% |
| Contains more FatsFats | +8710% |
| Contains more CarbsCarbs | +333.2% |
| Contains more OtherOther | +137.1% |
| Contains more WaterWater | +2543.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +163725% |
| Contains more Poly. FatPolyunsaturated fat | +7813.9% |
| Contains less Sat. FatSaturated fat | -99.3% |
