Fennel vs. Leek — In-Depth Nutrition Comparison
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Summary of differences between fennel and leek
- Fennel has more vitamin K, potassium, and fiber; however, leek is higher in iron, vitamin B6, vitamin A, manganese, folate, and copper.
- Leek covers your daily need for iron, 17% more than fennel.
- Fennel has 2 times more potassium than leek. While fennel has 414mg of potassium, leek has only 180mg.
- The glycemic index of fennel is higher.
These are the specific foods used in this comparison Fennel, bulb, raw and Leeks, (bulb and lower leaf-portion), raw.
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.
| Contains more PotassiumPotassium | +130% |
| Contains more ZincZinc | +66.7% |
| Contains more PhosphorusPhosphorus | +42.9% |
| Contains more MagnesiumMagnesium | +64.7% |
| Contains more CalciumCalcium | +20.4% |
| Contains more IronIron | +187.7% |
| Contains more CopperCopper | +81.8% |
| Contains less SodiumSodium | -61.5% |
| Contains more ManganeseManganese | +151.8% |
| Contains more SeleniumSelenium | +42.9% |
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 B3Vitamin B3 | +60% |
| Contains more Vitamin B5Vitamin B5 | +65.7% |
| Contains more Vitamin KVitamin K | +33.6% |
| Contains more CholineCholine | +38.9% |
| Contains more Vitamin AVitamin A | +72.9% |
| Contains more Vitamin EVitamin E | +58.6% |
| Contains more Vitamin B1Vitamin B1 | +500% |
| Contains more Vitamin B6Vitamin B6 | +395.7% |
| Contains more FolateFolate | +137% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 0.73mg | 2.1mg | 17% |
| Vitamin B6 | 0.047mg | 0.233mg | 14% |
| Vitamin K | 62.8µg | 47µg | 13% |
| Manganese | 0.191mg | 0.481mg | 13% |
| Folate | 27µg | 64µg | 9% |
| Potassium | 414mg | 180mg | 7% |
| Copper | 0.066mg | 0.12mg | 6% |
| Fiber | 3.1g | 1.8g | 5% |
| Vitamin B1 | 0.01mg | 0.06mg | 4% |
| Vitamin A | 48µg | 83µg | 4% |
| Magnesium | 17mg | 28mg | 3% |
| Vitamin B5 | 0.232mg | 0.14mg | 2% |
| Vitamin B3 | 0.64mg | 0.4mg | 2% |
| Vitamin E | 0.58mg | 0.92mg | 2% |
| Calories | 31kcal | 61kcal | 2% |
| Phosphorus | 50mg | 35mg | 2% |
| Carbs | 7.3g | 14.15g | 2% |
| Sodium | 52mg | 20mg | 1% |
| Calcium | 49mg | 59mg | 1% |
| Choline | 13.2mg | 9.5mg | 1% |
| Protein | 1.24g | 1.5g | 1% |
| Selenium | 0.7µg | 1µg | 1% |
| Zinc | 0.2mg | 0.12mg | 1% |
| Fats | 0.2g | 0.3g | 0% |
| Vitamin C | 12mg | 12mg | 0% |
| Net carbs | 4.2g | 12.35g | N/A |
| Sugar | 3.93g | 3.9g | N/A |
| Vitamin B2 | 0.032mg | 0.03mg | 0% |
| Saturated fat | 0.09g | 0.04g | 0% |
| Monounsaturated fat | 0.068g | 0.004g | 0% |
| Polyunsaturated fat | 0.169g | 0.166g | 0% |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.063mg | 0% | |
| Isoleucine | 0.052mg | 0% | |
| Leucine | 0.096mg | 0% | |
| Lysine | 0.078mg | 0% | |
| Methionine | 0.018mg | 0% | |
| Phenylalanine | 0.055mg | 0% | |
| Valine | 0.056mg | 0% | |
| Histidine | 0.025mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +21% |
| Contains more FatsFats | +50% |
| Contains more CarbsCarbs | +93.8% |
~equal in
Water
~83g
~equal in
Other
~1.05g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1600% |
| Contains less Sat. FatSaturated fat | -55.6% |
~equal in
Polyunsaturated fat
~0.166g
