Fenugreek vs. Leek — In-Depth Nutrition Comparison
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A recap on differences between fenugreek and leek
- Fenugreek is higher in iron, copper, fiber, magnesium, phosphorus, manganese, vitamin B6, vitamin B2, and vitamin B1, yet leek is higher in vitamin A.
- Fenugreek covers your daily iron needs 393% more than leek.
- Fenugreek contains 14 times more fiber than leek. While fenugreek contains 24.6g of fiber, leek contains only 1.8g.
- The glycemic index of fenugreek is lower.
Food varieties used in this article are Spices, fenugreek seed 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 MagnesiumMagnesium | +582.1% |
| Contains more CalciumCalcium | +198.3% |
| Contains more PotassiumPotassium | +327.8% |
| Contains more IronIron | +1496.7% |
| Contains more CopperCopper | +825% |
| Contains more ZincZinc | +1983.3% |
| Contains more PhosphorusPhosphorus | +745.7% |
| Contains more ManganeseManganese | +155.3% |
| Contains more SeleniumSelenium | +530% |
| Contains less SodiumSodium | -70.1% |
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 B1Vitamin B1 | +436.7% |
| Contains more Vitamin B2Vitamin B2 | +1120% |
| Contains more Vitamin B3Vitamin B3 | +310% |
| Contains more Vitamin B6Vitamin B6 | +157.5% |
| Contains more Vitamin CVitamin C | +300% |
| Contains more Vitamin AVitamin A | +2666.7% |
| Contains more FolateFolate | +12.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 33.53mg | 2.1mg | 393% |
| Copper | 1.11mg | 0.12mg | 110% |
| Fiber | 24.6g | 1.8g | 91% |
| Protein | 23g | 1.5g | 43% |
| Magnesium | 191mg | 28mg | 39% |
| Vitamin K | 47µg | 39% | |
| Phosphorus | 296mg | 35mg | 37% |
| Manganese | 1.228mg | 0.481mg | 32% |
| Vitamin B6 | 0.6mg | 0.233mg | 28% |
| Vitamin B2 | 0.366mg | 0.03mg | 26% |
| Vitamin B1 | 0.322mg | 0.06mg | 22% |
| Zinc | 2.5mg | 0.12mg | 22% |
| Potassium | 770mg | 180mg | 17% |
| Carbs | 58.35g | 14.15g | 15% |
| Calories | 323kcal | 61kcal | 13% |
| Calcium | 176mg | 59mg | 12% |
| Selenium | 6.3µg | 1µg | 10% |
| Vitamin C | 3mg | 12mg | 10% |
| Fats | 6.41g | 0.3g | 9% |
| Vitamin A | 3µg | 83µg | 9% |
| Vitamin B3 | 1.64mg | 0.4mg | 8% |
| Vitamin E | 0.92mg | 6% | |
| Saturated fat | 1.46g | 0.04g | 6% |
| Vitamin B5 | 0.14mg | 3% | |
| Sodium | 67mg | 20mg | 2% |
| Choline | 9.5mg | 2% | |
| Folate | 57µg | 64µg | 2% |
| Polyunsaturated fat | 0.166g | 1% | |
| Net carbs | 33.75g | 12.35g | N/A |
| Sugar | 3.9g | N/A | |
| Monounsaturated fat | 0.004g | 0% | |
| Tryptophan | 0.391mg | 0.012mg | 0% |
| Threonine | 0.898mg | 0.063mg | 0% |
| Isoleucine | 1.241mg | 0.052mg | 0% |
| Leucine | 1.757mg | 0.096mg | 0% |
| Lysine | 1.684mg | 0.078mg | 0% |
| Methionine | 0.338mg | 0.018mg | 0% |
| Phenylalanine | 1.089mg | 0.055mg | 0% |
| Valine | 1.102mg | 0.056mg | 0% |
| Histidine | 0.668mg | 0.025mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +1433.3% |
| Contains more FatsFats | +2036.7% |
| Contains more CarbsCarbs | +312.4% |
| Contains more OtherOther | +223.8% |
| Contains more WaterWater | +838.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -97.3% |
