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Eggnog vs. Leek — In-Depth Nutrition Comparison

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Summary of differences between eggnog and leek

  • Eggnog has more vitamin B12 and vitamin B2; however, leek is higher in vitamin K, vitamin A, iron, manganese, folate, and vitamin B6.
  • Leek covers your daily need for vitamin K, 39% more than eggnog.
  • The glycemic index of eggnog is higher.

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

Infographic

Eggnog 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.
Eggnog
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 39% 15% 7.5% 4.3% 13% 47% 7% 0.65% 23%
Leek
5
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 CalciumCalcium +120.3%
Contains more ZincZinc +283.3%
Contains more PhosphorusPhosphorus +211.4%
Contains more SeleniumSelenium +320%
Contains more MagnesiumMagnesium +47.4%
Contains more IronIron +950%
Contains more CopperCopper +823.1%
Contains less SodiumSodium -63%
Contains more ManganeseManganese +9520%
~equal in Potassium ~180mg

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.
Eggnog
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 5% 20% 4.2% 18% 8.5% 44% 2% 25% 12% 56% 0.75% 0.75% 28%
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 DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +533.3%
Contains more Vitamin B5Vitamin B5 +197.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +449.5%
Contains more Vitamin CVitamin C +700%
Contains more Vitamin AVitamin A +40.7%
Contains more Vitamin EVitamin E +338.1%
Contains more Vitamin B1Vitamin B1 +76.5%
Contains more Vitamin B3Vitamin B3 +281%
Contains more Vitamin B6Vitamin B6 +366%
Contains more Vitamin KVitamin K +15566.7%
Contains more FolateFolate +6300%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Eggnog
2
5% 4% 8% 83%
Protein: 4.55 g
Fats: 4.19 g
Carbs: 8.05 g
Water: 82.54 g
Other: 0.67 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 +203.3%
Contains more FatsFats +1296.7%
Contains more CarbsCarbs +75.8%
Contains more OtherOther +56.7%
~equal in Water ~83g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Eggnog
2
63% 32% 5%
Saturated fat: Sat. Fat 2.591 g
Monounsaturated fat: Mono. Fat 1.302 g
Polyunsaturated fat: Poly. Fat 0.198 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 +32450%
Contains more Poly. FatPolyunsaturated fat +19.3%
Contains less Sat. FatSaturated fat -98.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Eggnog Leek DV% diff.
Vitamin K 0.3µg 47µg 39%
Iron 0.2mg 2.1mg 24%
Manganese 0.005mg 0.481mg 21%
Cholesterol 59mg 0mg 20%
Vitamin B12 0.45µg 0µg 19%
Folate 1µg 64µg 16%
Vitamin B6 0.05mg 0.233mg 14%
Saturated fat 2.591g 0.04g 12%
Vitamin B2 0.19mg 0.03mg 12%
Copper 0.013mg 0.12mg 12%
Vitamin C 1.5mg 12mg 12%
Phosphorus 109mg 35mg 11%
Choline 52.2mg 9.5mg 8%
Calcium 130mg 59mg 7%
Fiber 0g 1.8g 7%
Vitamin D 1.2µg 0µg 6%
Fats 4.19g 0.3g 6%
Vitamin B5 0.417mg 0.14mg 6%
Protein 4.55g 1.5g 6%
Selenium 4.2µg 1µg 6%
Vitamin D 49IU 0IU 6%
Vitamin E 0.21mg 0.92mg 5%
Monounsaturated fat 1.302g 0.004g 3%
Vitamin A 59µg 83µg 3%
Zinc 0.46mg 0.12mg 3%
Magnesium 19mg 28mg 2%
Vitamin B1 0.034mg 0.06mg 2%
Carbs 8.05g 14.15g 2%
Vitamin B3 0.105mg 0.4mg 2%
Calories 88kcal 61kcal 1%
Sodium 54mg 20mg 1%
Net carbs 8.05g 12.35g N/A
Potassium 165mg 180mg 0%
Sugar 8.05g 3.9g N/A
Polyunsaturated fat 0.198g 0.166g 0%
Tryptophan 0.085mg 0.012mg 0%
Threonine 0.201mg 0.063mg 0%
Isoleucine 0.237mg 0.052mg 0%
Leucine 0.383mg 0.096mg 0%
Lysine 0.257mg 0.078mg 0%
Methionine 0.12mg 0.018mg 0%
Phenylalanine 0.225mg 0.055mg 0%
Valine 0.289mg 0.056mg 0%
Histidine 0.108mg 0.025mg 0%
Fructose 0.04g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Eggnog 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
17%
Eggnog
27%
Leek
Minerals Daily Need Coverage Score
17%
Eggnog
26%
Leek

Comparison summary

Which food is lower in Cholesterol?
Leek
Leek is lower in Cholesterol (difference - 59mg)
Which food is lower in Sugar?
Leek
Leek is lower in Sugar (difference - 4.15g)
Which food contains less Sodium?
Leek
Leek contains less Sodium (difference - 34mg)
Which food is lower in Saturated fat?
Leek
Leek is lower in Saturated fat (difference - 2.551g)
Which food is lower in glycemic index?
Leek
Leek is lower in glycemic index (difference - 23)
Which food is cheaper?
Leek
Leek is cheaper (difference - $1.6)
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. Eggnog - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171258/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.