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  6. Ginger vs. Leek

Ginger vs. Leek — In-Depth Nutrition Comparison

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Important differences between Ginger and Leek

  • Ginger has more Copper, and Potassium, however, Leek has more Vitamin K, Iron, Folate, Manganese, Vitamin A RAE, Vitamin C, and Vitamin B6.
  • Leek's daily need coverage for Vitamin K is 39% more.
  • Ginger has 2 times more Potassium than Leek. Ginger has 415mg of Potassium, while Leek has 180mg.

The food varieties used in the comparison are Ginger root, raw and Leeks, (bulb and lower leaf-portion), raw.

Infographic

Ginger 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.
Ginger
Ginger
5
:
5
Leek
Leek
Contains more Magnesium +53.6%
Contains more Potassium +130.6%
Contains less Sodium -35%
Contains more Zinc +183.3%
Contains more Copper +88.3%
Contains more Calcium +268.8%
Contains more Iron +250%
Contains more Manganese +110%
Contains more Selenium +42.9%
Equal in Phosphorus - 35
Ginger
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 23% 31% 15% 37% 2% 10% 76% 30% 4%
Leek
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 79% 20% 15% 16% 3% 4% 40% 63% 6%
Contains more Magnesium +53.6%
Contains more Potassium +130.6%
Contains less Sodium -35%
Contains more Zinc +183.3%
Contains more Copper +88.3%
Contains more Calcium +268.8%
Contains more Iron +250%
Contains more Manganese +110%
Contains more Selenium +42.9%
Equal in Phosphorus - 35

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.
Ginger
Ginger
3
:
7
Leek
Leek
Contains more Vitamin B2 +13.3%
Contains more Vitamin B3 +87.5%
Contains more Vitamin B5 +45%
Contains more Vitamin A +∞%
Contains more Vitamin E +253.8%
Contains more Vitamin C +140%
Contains more Vitamin B1 +140%
Contains more Vitamin B6 +45.6%
Contains more Folate +481.8%
Contains more Vitamin K +46900%
Ginger
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 6% 0% 17% 7% 8% 15% 13% 37% 9% 0% 1%
Leek
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 101% 19% 0% 40% 15% 7% 8% 9% 54% 48% 0% 118%
Contains more Vitamin B2 +13.3%
Contains more Vitamin B3 +87.5%
Contains more Vitamin B5 +45%
Contains more Vitamin A +∞%
Contains more Vitamin E +253.8%
Contains more Vitamin C +140%
Contains more Vitamin B1 +140%
Contains more Vitamin B6 +45.6%
Contains more Folate +481.8%
Contains more Vitamin K +46900%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Ginger
Ginger
3
:
2
Leek
Leek
Contains more Protein +21.3%
Contains more Fats +150%
Contains more Carbs +25.6%
Contains more Other +36.4%
Equal in Water - 83
Ginger
2% 18% 79%
Protein: 1.82 g
Fats: 0.75 g
Carbs: 17.77 g
Water: 78.89 g
Other: 0.77 g
Leek
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more Protein +21.3%
Contains more Fats +150%
Contains more Carbs +25.6%
Contains more Other +36.4%
Equal in Water - 83

Fat Type Comparison

Fat type breakdown side-by-side comparison
Ginger
Ginger
1
:
2
Leek
Leek
Contains more Monounsaturated Fat +3750%
Contains less Saturated Fat -80.3%
Equal in Polyunsaturated fat - 0.166
Ginger
40% 30% 30%
Saturated Fat: 0.203 g
Monounsaturated Fat: 0.154 g
Polyunsaturated fat: 0.154 g
Leek
19% 2% 79%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.166 g
Contains more Monounsaturated Fat +3750%
Contains less Saturated Fat -80.3%
Equal in Polyunsaturated fat - 0.166

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Ginger Leek Opinion
Net carbs 15.77g 12.35g Ginger
Protein 1.82g 1.5g Ginger
Fats 0.75g 0.3g Ginger
Carbs 17.77g 14.15g Ginger
Calories 80kcal 61kcal Ginger
Sugar 1.7g 3.9g Ginger
Fiber 2g 1.8g Ginger
Calcium 16mg 59mg Leek
Iron 0.6mg 2.1mg Leek
Magnesium 43mg 28mg Ginger
Phosphorus 34mg 35mg Leek
Potassium 415mg 180mg Ginger
Sodium 13mg 20mg Ginger
Zinc 0.34mg 0.12mg Ginger
Copper 0.226mg 0.12mg Ginger
Manganese 0.229mg 0.481mg Leek
Selenium 0.7µg 1µg Leek
Vitamin A 0IU 1667IU Leek
Vitamin A RAE 0µg 83µg Leek
Vitamin E 0.26mg 0.92mg Leek
Vitamin C 5mg 12mg Leek
Vitamin B1 0.025mg 0.06mg Leek
Vitamin B2 0.034mg 0.03mg Ginger
Vitamin B3 0.75mg 0.4mg Ginger
Vitamin B5 0.203mg 0.14mg Ginger
Vitamin B6 0.16mg 0.233mg Leek
Folate 11µg 64µg Leek
Vitamin K 0.1µg 47µg Leek
Tryptophan 0.012mg 0.012mg
Threonine 0.036mg 0.063mg Leek
Isoleucine 0.051mg 0.052mg Leek
Leucine 0.074mg 0.096mg Leek
Lysine 0.057mg 0.078mg Leek
Methionine 0.013mg 0.018mg Leek
Phenylalanine 0.045mg 0.055mg Leek
Valine 0.073mg 0.056mg Ginger
Histidine 0.03mg 0.025mg Ginger
Saturated Fat 0.203g 0.04g Leek
Monounsaturated Fat 0.154g 0.004g Ginger
Polyunsaturated fat 0.154g 0.166g Leek

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Ginger Leek
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
9%
Ginger
35%
Leek
Minerals Daily Need Coverage Score
23%
Ginger
26%
Leek

Comparison summary

Which food is lower in Saturated Fat?
Leek
Leek is lower in Saturated Fat (difference - 0.163g)
Which food is cheaper?
Leek
Leek is cheaper (difference - $0.1)
Which food is richer in vitamins?
Leek
Leek is relatively richer in vitamins
Which food is lower in Sugar?
Ginger
Ginger is lower in Sugar (difference - 2.2g)
Which food contains less Sodium?
Ginger
Ginger contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Ginger
Ginger is lower in glycemic index (difference - 22)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Ginger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169231/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.