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Leek vs. American cheese — In-Depth Nutrition Comparison

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How are leek and American cheese different?

  • Leek is higher in vitamin K and manganese; however, American cheese is richer in calcium, phosphorus, vitamin B12, selenium, and zinc.
  • Daily need coverage for calcium for American cheese is 99% higher.
  • Leek contains 18 times more vitamin K than American cheese. While leek contains 47µg of vitamin K, American cheese contains only 2.6µg.
  • Leek has less sodium.

Leeks, (bulb and lower leaf-portion), raw and Cheese, pasteurized process, American, without added vitamin D are the varieties used in this article.

Infographic

Leek vs American cheese 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.
Leek
Leek
5
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 314% 12% 24% 15% 68% 275% 218% 5.3% 110%
Contains more PotassiumPotassium +36.4%
Contains more IronIron +233.3%
Contains more CopperCopper +160.9%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +1073.2%
Contains more CalciumCalcium +1671.2%
Contains more ZincZinc +1975%
Contains more PhosphorusPhosphorus +1731.4%
Contains more SeleniumSelenium +1920%
~equal in Magnesium ~26mg

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.
Leek
Leek
7
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%
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% 83% 16% 9% 3.8% 54% 1.4% 24% 12% 188% 6.5% 6% 20%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +15%
Contains more Vitamin B1Vitamin B1 +300%
Contains more Vitamin B3Vitamin B3 +426.3%
Contains more Vitamin B6Vitamin B6 +331.5%
Contains more Vitamin KVitamin K +1707.7%
Contains more FolateFolate +700%
Contains more Vitamin AVitamin A +201.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +680%
Contains more Vitamin B5Vitamin B5 +187.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +281.1%

All nutrients comparison - raw data values

Nutrient Leek American cheese DV% diff.
Calcium 59mg 1045mg 99%
Phosphorus 35mg 641mg 87%
Saturated fat 0.04g 18.057g 82%
Sodium 20mg 1671mg 72%
Vitamin B12 0µg 1.5µg 63%
Fats 0.3g 31.79g 48%
Vitamin K 47µg 2.6µg 37%
Selenium 1µg 20.2µg 35%
Cholesterol 0mg 100mg 33%
Protein 1.5g 18.13g 33%
Zinc 0.12mg 2.49mg 22%
Monounsaturated fat 0.004g 8.236g 21%
Vitamin A 83µg 250µg 19%
Manganese 0.481mg 0.041mg 19%
Iron 2.1mg 0.63mg 18%
Vitamin B2 0.03mg 0.234mg 16%
Calories 61kcal 371kcal 16%
Folate 64µg 8µg 14%
Vitamin B6 0.233mg 0.054mg 14%
Vitamin C 12mg 0mg 13%
Copper 0.12mg 0.046mg 8%
Polyunsaturated fat 0.166g 1.286g 7%
Fiber 1.8g 0g 7%
Vitamin B5 0.14mg 0.403mg 5%
Choline 9.5mg 36.2mg 5%
Vitamin B1 0.06mg 0.015mg 4%
Carbs 14.15g 3.7g 3%
Vitamin D 0µg 0.6µg 3%
Vitamin D 0IU 23IU 3%
Vitamin B3 0.4mg 0.076mg 2%
Vitamin E 0.92mg 0.8mg 1%
Potassium 180mg 132mg 1%
Net carbs 12.35g 3.7g N/A
Magnesium 28mg 26mg 0%
Sugar 3.9g 2.26g N/A
Trans fat 0g 1.144g N/A
Tryptophan 0.012mg 0.232mg 0%
Threonine 0.063mg 0.772mg 0%
Isoleucine 0.052mg 0.938mg 0%
Leucine 0.096mg 1.716mg 0%
Lysine 0.078mg 1.516mg 0%
Methionine 0.018mg 0.475mg 0%
Phenylalanine 0.055mg 0.939mg 0%
Valine 0.056mg 1.187mg 0%
Histidine 0.025mg 0.546mg 0%
Omega-3 - EPA 0g 0.012g N/A
Omega-3 - DHA 0g 0.006g N/A
Omega-3 - ALA 0.137g N/A
Omega-3 - DPA 0g 0.021g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.033g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 0.79g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leek
Leek
2
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
18% 32% 4% 40% 7%
Protein: 18.13 g
Fats: 31.79 g
Carbs: 3.7 g
Water: 39.61 g
Other: 6.77 g
Contains more CarbsCarbs +282.4%
Contains more WaterWater +109.5%
Contains more ProteinProtein +1108.7%
Contains more FatsFats +10496.7%
Contains more OtherOther +544.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
65% 30% 5%
Saturated fat: Sat. Fat 18.057 g
Monounsaturated fat: Mono. Fat 8.236 g
Polyunsaturated fat: Poly. Fat 1.286 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +205800%
Contains more Poly. FatPolyunsaturated fat +674.7%

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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. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/nutrients
  2. American cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171290/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.