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  6. Goat cheese vs. Leek

Goat cheese vs. Leek — In-Depth Nutrition Comparison

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Summary of differences between goat cheese and leek

  • Goat cheese has more vitamin B2, copper, phosphorus, and calcium; however, leek is higher in vitamin K, manganese, and folate.
  • Goat cheese covers your daily need for saturated fat, 103% more than leek.
  • The glycemic index of leek is higher.

These are the specific foods used in this comparison Cheese, goat, semisoft type and Leeks, (bulb and lower leaf-portion), raw.

Infographic

Goat cheese 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% 89% 14% 61% 188% 18% 161% 54% 12% 21%
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 CalciumCalcium +405.1%
Contains more CopperCopper +370%
Contains more ZincZinc +450%
Contains more PhosphorusPhosphorus +971.4%
Contains more SeleniumSelenium +280%
Contains more PotassiumPotassium +13.9%
Contains more IronIron +29.6%
Contains less SodiumSodium -95.2%
Contains more ManganeseManganese +417.2%
~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% 136% 5.2% 7.5% 18% 156% 22% 11% 14% 28% 6.3% 1.5% 8.4%
Leek
Leek
5
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 AVitamin A +390.4%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +20%
Contains more Vitamin B2Vitamin B2 +2153.3%
Contains more Vitamin B3Vitamin B3 +187%
Contains more Vitamin B5Vitamin B5 +35.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +62.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +253.8%
Contains more Vitamin B6Vitamin B6 +288.3%
Contains more Vitamin KVitamin K +1780%
Contains more FolateFolate +3100%

All nutrients comparison - raw data values

Nutrient Goat cheese Leek DV% diff.
Saturated fat 20.639g 0.04g 94%
Vitamin B2 0.676mg 0.03mg 50%
Copper 0.564mg 0.12mg 49%
Phosphorus 375mg 35mg 49%
Fats 29.84g 0.3g 45%
Protein 21.58g 1.5g 40%
Vitamin K 2.5µg 47µg 37%
Vitamin A 407µg 83µg 36%
Cholesterol 79mg 0mg 26%
Calcium 298mg 59mg 24%
Monounsaturated fat 6.808g 0.004g 17%
Manganese 0.093mg 0.481mg 17%
Sodium 415mg 20mg 17%
Folate 2µg 64µg 16%
Calories 364kcal 61kcal 15%
Vitamin B6 0.06mg 0.233mg 13%
Vitamin C 0mg 12mg 13%
Vitamin B12 0.22µg 0µg 9%
Fiber 0g 1.8g 7%
Iron 1.62mg 2.1mg 6%
Vitamin B3 1.148mg 0.4mg 5%
Selenium 3.8µg 1µg 5%
Carbs 0.12g 14.15g 5%
Zinc 0.66mg 0.12mg 5%
Vitamin E 0.26mg 0.92mg 4%
Polyunsaturated fat 0.709g 0.166g 4%
Vitamin D 0.5µg 0µg 3%
Vitamin D 22IU 0IU 3%
Vitamin B5 0.19mg 0.14mg 1%
Potassium 158mg 180mg 1%
Vitamin B1 0.072mg 0.06mg 1%
Choline 15.4mg 9.5mg 1%
Net carbs 0.12g 12.35g N/A
Magnesium 29mg 28mg 0%
Sugar 0.12g 3.9g N/A
Tryptophan 0.227mg 0.012mg 0%
Threonine 0.805mg 0.063mg 0%
Isoleucine 0.893mg 0.052mg 0%
Leucine 1.861mg 0.096mg 0%
Lysine 1.549mg 0.078mg 0%
Methionine 0.575mg 0.018mg 0%
Phenylalanine 0.859mg 0.055mg 0%
Valine 1.485mg 0.056mg 0%
Histidine 0.589mg 0.025mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
22% 30% 46% 3%
Protein: 21.58 g
Fats: 29.84 g
Carbs: 0.12 g
Water: 45.52 g
Other: 2.94 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 +1338.7%
Contains more FatsFats +9846.7%
Contains more OtherOther +180%
Contains more CarbsCarbs +11691.7%
Contains more WaterWater +82.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
73% 24% 3%
Saturated fat: Sat. Fat 20.639 g
Monounsaturated fat: Mono. Fat 6.808 g
Polyunsaturated fat: Poly. Fat 0.709 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 +170100%
Contains more Poly. FatPolyunsaturated fat +327.1%
Contains less Sat. FatSaturated fat -99.8%

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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. Goat cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173433/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.