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.
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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 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.
| 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +738.7% |
| Contains more FatsFats | +3436.7% |
| Contains more CarbsCarbs | +1163.4% |
| Contains more WaterWater | +11.2% |
~equal in
Other
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Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +101825% |
| Contains more Poly. FatPolyunsaturated fat | +751.8% |
| Contains less Sat. FatSaturated fat | -98.8% |
