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  6. Salmon raw vs. Leek

Salmon raw vs. Leek — In-Depth Nutrition Comparison

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Important differences between salmon raw and leek

  • Salmon raw has more vitamin B12, selenium, vitamin B3, vitamin B6, vitamin B5, vitamin B2, and phosphorus; however, leek has more vitamin A and manganese.
  • Salmon raw's daily need coverage for vitamin B12 is 133% more.
  • Leek has a higher glycemic index than salmon raw.

The food varieties used in the comparison are Fish, salmon, Atlantic, wild, raw and Leeks, (bulb and lower leaf-portion), raw.

Infographic

Salmon raw 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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Leek
Leek
4
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 PotassiumPotassium +172.2%
Contains more CopperCopper +108.3%
Contains more ZincZinc +433.3%
Contains more PhosphorusPhosphorus +471.4%
Contains more SeleniumSelenium +3550%
Contains more CalciumCalcium +391.7%
Contains more IronIron +162.5%
Contains less SodiumSodium -54.5%
Contains more ManganeseManganese +2906.3%
~equal in Magnesium ~28mg

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% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Leek
Leek
6
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 +276.7%
Contains more Vitamin B2Vitamin B2 +1166.7%
Contains more Vitamin B3Vitamin B3 +1865%
Contains more Vitamin B5Vitamin B5 +1088.6%
Contains more Vitamin B6Vitamin B6 +251.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +591.7%
Contains more FolateFolate +156%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Salmon raw Leek DV% diff.
Vitamin B12 3.18µg 0µg 133%
Selenium 36.5µg 1µg 65%
Vitamin B3 7.86mg 0.4mg 47%
Vitamin B6 0.818mg 0.233mg 45%
Vitamin K 47µg 39%
Protein 19.84g 1.5g 37%
Vitamin B5 1.664mg 0.14mg 30%
Vitamin B2 0.38mg 0.03mg 27%
Phosphorus 200mg 35mg 24%
Manganese 0.016mg 0.481mg 20%
Cholesterol 55mg 0mg 18%
Iron 0.8mg 2.1mg 16%
Polyunsaturated fat 2.539g 0.166g 16%
Copper 0.25mg 0.12mg 14%
Vitamin B1 0.226mg 0.06mg 14%
Vitamin C 0mg 12mg 13%
Folate 25µg 64µg 10%
Fats 6.34g 0.3g 9%
Potassium 490mg 180mg 9%
Vitamin A 12µg 83µg 8%
Fiber 0g 1.8g 7%
Vitamin E 0.92mg 6%
Zinc 0.64mg 0.12mg 5%
Carbs 0g 14.15g 5%
Monounsaturated fat 2.103g 0.004g 5%
Calcium 12mg 59mg 5%
Saturated fat 0.981g 0.04g 4%
Calories 142kcal 61kcal 4%
Choline 9.5mg 2%
Sodium 44mg 20mg 1%
Net carbs 0g 12.35g N/A
Magnesium 29mg 28mg 0%
Sugar 3.9g N/A
Tryptophan 0.222mg 0.012mg 0%
Threonine 0.87mg 0.063mg 0%
Isoleucine 0.914mg 0.052mg 0%
Leucine 1.613mg 0.096mg 0%
Lysine 1.822mg 0.078mg 0%
Methionine 0.587mg 0.018mg 0%
Phenylalanine 0.775mg 0.055mg 0%
Valine 1.022mg 0.056mg 0%
Histidine 0.584mg 0.025mg 0%
Omega-3 - EPA 0.321g 0g N/A
Omega-3 - DHA 1.115g 0g N/A
Omega-3 - DPA 0.287g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Leek
Leek
2
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more ProteinProtein +1222.7%
Contains more FatsFats +2013.3%
Contains more OtherOther +406.7%
Contains more CarbsCarbs +∞%
Contains more WaterWater +21.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 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 +52475%
Contains more Poly. FatPolyunsaturated fat +1429.5%
Contains less Sat. FatSaturated fat -95.9%

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.