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  6. English muffin vs. Leek

English muffin vs. Leek — In-Depth Nutrition Comparison

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A recap on differences between English muffins and leek

  • English muffins are higher in phosphorus, vitamin B1, vitamin B2, and vitamin B3, yet leek is higher in vitamin A, iron, vitamin B6, vitamin C, and folate.
  • Leek covers your daily vitamin A needs 33% more than English muffins.
  • English muffins contain 23 times more sodium than leek. While English muffins contain 464mg of sodium, leek contains only 20mg.
  • The glycemic index of leek is lower.

Food varieties used in this article are English muffins, plain, unenriched, without calcium propionate (includes sourdough) and Leeks, (bulb and lower leaf-portion), raw.

Infographic

English muffin 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 15% 16% 12% 33% 43% 19% 57% 61% 47% 0%
Leek
Leek
7
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 +483.3%
Contains more PhosphorusPhosphorus +280%
Contains more MagnesiumMagnesium +33.3%
Contains more CalciumCalcium +13.5%
Contains more PotassiumPotassium +37.4%
Contains more IronIron +136%
Contains less SodiumSodium -95.7%
Contains more ManganeseManganese +34.7%
~equal in Copper ~0.12mg

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 0.33% 0% 0% 0% 45% 36% 29% 27% 9.9% 5% 0% 28% 0%
Leek
Leek
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 40% 28% 18% 0% 15% 6.9% 7.5% 8.4% 54% 0% 118% 48% 5.2%
Contains more Vitamin B1Vitamin B1 +201.7%
Contains more Vitamin B2Vitamin B2 +413.3%
Contains more Vitamin B3Vitamin B3 +291.5%
Contains more Vitamin B5Vitamin B5 +218.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +11900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +441.9%
Contains more FolateFolate +73%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient English muffin Leek DV% diff.
Vitamin K 47µg 39%
Sodium 464mg 20mg 19%
Vitamin B6 0.043mg 0.233mg 15%
Iron 0.89mg 2.1mg 15%
Phosphorus 133mg 35mg 14%
Vitamin C 0.1mg 12mg 13%
Protein 7.7g 1.5g 12%
Carbs 46g 14.15g 11%
Vitamin B1 0.181mg 0.06mg 10%
Vitamin B2 0.154mg 0.03mg 10%
Vitamin A 0µg 83µg 9%
Calories 235kcal 61kcal 9%
Vitamin B3 1.566mg 0.4mg 7%
Folate 37µg 64µg 7%
Vitamin E 0.92mg 6%
Vitamin B5 0.446mg 0.14mg 6%
Polyunsaturated fat 0.888g 0.166g 5%
Manganese 0.357mg 0.481mg 5%
Zinc 0.7mg 0.12mg 5%
Fiber 2.7g 1.8g 4%
Fats 1.8g 0.3g 2%
Selenium 1µg 2%
Magnesium 21mg 28mg 2%
Choline 9.5mg 2%
Vitamin B12 0.04µg 0µg 2%
Monounsaturated fat 0.302g 0.004g 1%
Saturated fat 0.259g 0.04g 1%
Copper 0.129mg 0.12mg 1%
Calcium 52mg 59mg 1%
Potassium 131mg 180mg 1%
Net carbs 43.3g 12.35g N/A
Sugar 3.9g N/A
Tryptophan 0.092mg 0.012mg 0%
Threonine 0.242mg 0.063mg 0%
Isoleucine 0.315mg 0.052mg 0%
Leucine 0.553mg 0.096mg 0%
Lysine 0.241mg 0.078mg 0%
Methionine 0.139mg 0.018mg 0%
Phenylalanine 0.379mg 0.055mg 0%
Valine 0.353mg 0.056mg 0%
Histidine 0.17mg 0.025mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 2% 46% 42% 2%
Protein: 7.7 g
Fats: 1.8 g
Carbs: 46 g
Water: 42.1 g
Other: 2.4 g
Leek
Leek
1
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more ProteinProtein +413.3%
Contains more FatsFats +500%
Contains more CarbsCarbs +225.1%
Contains more OtherOther +128.6%
Contains more WaterWater +97.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 21% 61%
Saturated fat: Sat. Fat 0.259 g
Monounsaturated fat: Mono. Fat 0.302 g
Polyunsaturated fat: Poly. Fat 0.888 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 +7450%
Contains more Poly. FatPolyunsaturated fat +434.9%
Contains less Sat. FatSaturated fat -84.6%

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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. English muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173238/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.