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Egg vs. Leek — In-Depth Nutrition Comparison

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A recap on differences between eggs and leek

  • Eggs are higher in copper, selenium, choline, vitamin B12, vitamin B2, and vitamin B5, yet leek is higher in vitamin K, vitamin A, and manganese.
  • Eggs cover your daily copper needs 209% more than leek.
  • The glycemic index of eggs is lower.

Food varieties used in this article are Egg, whole, cooked, hard-boiled and Leeks, (bulb and lower leaf-portion), raw.

Infographic

Egg 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.
Egg
Egg
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
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 CopperCopper +1566.7%
Contains more ZincZinc +775%
Contains more PhosphorusPhosphorus +391.4%
Contains more SeleniumSelenium +2980%
Contains more MagnesiumMagnesium +180%
Contains more CalciumCalcium +18%
Contains more PotassiumPotassium +42.9%
Contains more IronIron +76.5%
Contains less SodiumSodium -83.9%
Contains more ManganeseManganese +1750%

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.
Egg
Egg
7
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% 50% 21% 33% 17% 118% 1.2% 84% 28% 139% 0.75% 33% 160%
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 AVitamin A +79.5%
Contains more Vitamin EVitamin E +12%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1610%
Contains more Vitamin B5Vitamin B5 +898.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +2992.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +525%
Contains more Vitamin B6Vitamin B6 +92.6%
Contains more Vitamin KVitamin K +15566.7%
Contains more FolateFolate +45.5%
~equal in Vitamin B1 ~0.06mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
3
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Leek
2
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more ProteinProtein +738.7%
Contains more FatsFats +3436.7%
Contains more CarbsCarbs +1163.4%
Contains more WaterWater +11.2%
~equal in Other ~1.05g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
2
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 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 +101825%
Contains more Poly. FatPolyunsaturated fat +751.8%
Contains less Sat. FatSaturated fat -98.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Egg Leek
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Egg Leek DV% diff.
Copper 2mg 0.12mg 209%
Cholesterol 373mg 0mg 124%
Selenium 30.8µg 1µg 54%
Choline 293.8mg 9.5mg 52%
Vitamin B12 1.11µg 0µg 46%
Vitamin K 0.3µg 47µg 39%
Vitamin B2 0.513mg 0.03mg 37%
Vitamin B5 1.398mg 0.14mg 25%
Protein 12.58g 1.5g 22%
Manganese 0.026mg 0.481mg 20%
Phosphorus 172mg 35mg 20%
Fats 10.61g 0.3g 16%
Saturated fat 3.267g 0.04g 15%
Vitamin C 0mg 12mg 13%
Vitamin D 2.2µg 0µg 11%
Iron 1.19mg 2.1mg 11%
Vitamin D 87IU 0IU 11%
Monounsaturated fat 4.077g 0.004g 10%
Vitamin B6 0.121mg 0.233mg 9%
Zinc 1.05mg 0.12mg 8%
Polyunsaturated fat 1.414g 0.166g 8%
Vitamin A 149µg 83µg 7%
Fiber 0g 1.8g 7%
Sodium 124mg 20mg 5%
Folate 44µg 64µg 5%
Calories 155kcal 61kcal 5%
Magnesium 10mg 28mg 4%
Carbs 1.12g 14.15g 4%
Potassium 126mg 180mg 2%
Vitamin B3 0.064mg 0.4mg 2%
Vitamin B1 0.066mg 0.06mg 1%
Vitamin E 1.03mg 0.92mg 1%
Calcium 50mg 59mg 1%
Net carbs 1.12g 12.35g N/A
Sugar 1.12g 3.9g N/A
Tryptophan 0.153mg 0.012mg 0%
Threonine 0.604mg 0.063mg 0%
Isoleucine 0.686mg 0.052mg 0%
Leucine 1.075mg 0.096mg 0%
Lysine 0.904mg 0.078mg 0%
Methionine 0.392mg 0.018mg 0%
Phenylalanine 0.668mg 0.055mg 0%
Valine 0.767mg 0.056mg 0%
Histidine 0.298mg 0.025mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - DHA 0.038g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Egg Leek
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
53%
Egg
27%
Leek
Minerals Daily Need Coverage Score
103%
Egg
26%
Leek

Comparison summary

Which food is lower in Cholesterol?
Leek
Leek is lower in Cholesterol (difference - 373mg)
Which food contains less Sodium?
Leek
Leek contains less Sodium (difference - 104mg)
Which food is lower in Saturated fat?
Leek
Leek is lower in Saturated fat (difference - 3.227g)
Which food is cheaper?
Leek
Leek is cheaper (difference - $0.6)
Which food is lower in Sugar?
Egg
Egg is lower in Sugar (difference - 2.78g)
Which food is lower in glycemic index?
Egg
Egg is lower in glycemic index (difference - 32)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.