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Leek vs. Butter — In-Depth Nutrition Comparison

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Differences between leek and butter

  • Leek has more vitamin K, iron, manganese, vitamin B6, folate, vitamin C, and copper, while butter has more vitamin A.
  • Butter's daily need coverage for saturated fat is 252% higher.
  • The amount of saturated fat in leek is lower.
  • Butter has a lower glycemic index. The glycemic index of butter is 0, while the glycemic index of leek is 32.

The food types used in this comparison are Leeks, (bulb and lower leaf-portion), raw and Butter, without salt.

Infographic

Leek vs Butter 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
8
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%
Butter
Butter
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 1.4% 7.2% 2.1% 0.75% 5.3% 2.5% 10% 1.4% 0.52% 5.5%
Contains more MagnesiumMagnesium +1300%
Contains more CalciumCalcium +145.8%
Contains more PotassiumPotassium +650%
Contains more IronIron +10400%
Contains more CopperCopper +650%
Contains more ZincZinc +33.3%
Contains more PhosphorusPhosphorus +45.8%
Contains more ManganeseManganese +11925%
Contains less SodiumSodium -45%
~equal in Selenium ~1µg

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%
Butter
Butter
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 0% 228% 46% 0% 1.3% 7.8% 0.79% 6.6% 0.69% 21% 18% 2.3% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +1100%
Contains more Vitamin B3Vitamin B3 +852.4%
Contains more Vitamin B5Vitamin B5 +27.3%
Contains more Vitamin B6Vitamin B6 +7666.7%
Contains more Vitamin KVitamin K +571.4%
Contains more FolateFolate +2033.3%
Contains more Vitamin AVitamin A +724.1%
Contains more Vitamin EVitamin E +152.2%
Contains more Vitamin B2Vitamin B2 +13.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +97.9%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Leek Butter DV% diff.
Saturated fat 0.04g 50.489g 229%
Fats 0.3g 81.11g 124%
Cholesterol 0mg 215mg 72%
Vitamin A 83µg 684µg 67%
Monounsaturated fat 0.004g 23.43g 59%
Vitamin K 47µg 7µg 33%
Calories 61kcal 717kcal 33%
Iron 2.1mg 0.02mg 26%
Manganese 0.481mg 0.004mg 21%
Polyunsaturated fat 0.166g 3.01g 19%
Vitamin B6 0.233mg 0.003mg 18%
Folate 64µg 3µg 15%
Vitamin C 12mg 0mg 13%
Copper 0.12mg 0.016mg 12%
Vitamin E 0.92mg 2.32mg 9%
Fiber 1.8g 0g 7%
Vitamin B12 0µg 0.17µg 7%
Magnesium 28mg 2mg 6%
Carbs 14.15g 0.06g 5%
Vitamin B1 0.06mg 0.005mg 5%
Potassium 180mg 24mg 5%
Calcium 59mg 24mg 4%
Vitamin B3 0.4mg 0.042mg 2%
Phosphorus 35mg 24mg 2%
Choline 9.5mg 18.8mg 2%
Protein 1.5g 0.85g 1%
Vitamin B5 0.14mg 0.11mg 1%
Net carbs 12.35g 0.06g N/A
Sugar 3.9g 0.06g N/A
Zinc 0.12mg 0.09mg 0%
Sodium 20mg 11mg 0%
Selenium 1µg 1µg 0%
Vitamin B2 0.03mg 0.034mg 0%
Tryptophan 0.012mg 0.012mg 0%
Threonine 0.063mg 0.038mg 0%
Isoleucine 0.052mg 0.051mg 0%
Leucine 0.096mg 0.083mg 0%
Lysine 0.078mg 0.067mg 0%
Methionine 0.018mg 0.021mg 0%
Phenylalanine 0.055mg 0.041mg 0%
Valine 0.056mg 0.057mg 0%
Histidine 0.025mg 0.023mg 0%
Omega-3 - ALA 0.315g N/A
Omega-6 - Linoleic acid 2.166g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leek
Leek
4
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Butter
Butter
1
81% 18%
Protein: 0.85 g
Fats: 81.11 g
Carbs: 0.06 g
Water: 17.94 g
Other: 0.04 g
Contains more ProteinProtein +76.5%
Contains more CarbsCarbs +23483.3%
Contains more WaterWater +362.7%
Contains more OtherOther +2525%
Contains more FatsFats +26936.7%

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
Butter
Butter
2
66% 30% 4%
Saturated fat: Sat. Fat 50.489 g
Monounsaturated fat: Mono. Fat 23.43 g
Polyunsaturated fat: Poly. Fat 3.01 g
Contains less Sat. FatSaturated fat -99.9%
Contains more Mono. FatMonounsaturated fat +585650%
Contains more Poly. FatPolyunsaturated fat +1713.3%

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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. Butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173430/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.