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Leek vs. Butterbur — In-Depth Nutrition Comparison

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Important differences between leeks and butterbur

  • Leeks have more vitamin A, iron, folate, vitamin B6, and manganese; however, butterbur has more vitamin C and potassium.
  • Leeks' daily need coverage for vitamin A is 32% more.
  • Leeks have 21 times more iron than butterbur. Leeks have 2.1mg of iron, while butterbur has 0.1mg.

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

Infographic

Leek vs Butterbur 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 10% 31% 58% 3.8% 34% 4.4% 5.1% 0.91% 36% 4.9%
Contains more MagnesiumMagnesium +100%
Contains more IronIron +2000%
Contains more CopperCopper +16.5%
Contains more PhosphorusPhosphorus +191.7%
Contains more ManganeseManganese +75.5%
Contains more CalciumCalcium +74.6%
Contains more PotassiumPotassium +263.9%
Contains more ZincZinc +33.3%
Contains less SodiumSodium -65%
~equal in Selenium ~0.9µg

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
9
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 40% 0% 28% 18% 15% 6.9% 7.5% 8.4% 54% 0% 118% 48%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 105% 0% 1% 0% 5% 4.6% 3.8% 1.9% 22% 0% 0% 7.5%
Contains more Vitamin AVitamin A +2666.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin B3Vitamin B3 +100%
Contains more Vitamin B5Vitamin B5 +337.5%
Contains more Vitamin B6Vitamin B6 +142.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +540%
Contains more Vitamin CVitamin C +162.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Leek Butterbur DV% diff.
Vitamin K 47µg 39%
Iron 2.1mg 0.1mg 25%
Vitamin C 12mg 31.5mg 22%
Potassium 180mg 655mg 14%
Folate 64µg 10µg 14%
Vitamin B6 0.233mg 0.096mg 11%
Vitamin A 83µg 3µg 9%
Manganese 0.481mg 0.274mg 9%
Fiber 1.8g 7%
Vitamin E 0.92mg 6%
Carbs 14.15g 3.61g 4%
Calcium 59mg 103mg 4%
Magnesium 28mg 14mg 3%
Phosphorus 35mg 12mg 3%
Vitamin B1 0.06mg 0.02mg 3%
Calories 61kcal 14kcal 2%
Protein 1.5g 0.39g 2%
Copper 0.12mg 0.103mg 2%
Vitamin B5 0.14mg 0.032mg 2%
Choline 9.5mg 2%
Sodium 20mg 7mg 1%
Vitamin B2 0.03mg 0.02mg 1%
Vitamin B3 0.4mg 0.2mg 1%
Polyunsaturated fat 0.166g 1%
Protein per 100 calories 2.5g 2.8g N/A
Calories per 10 g protein 407kcal 359kcal N/A
Weight per 100 calories 164g 714g N/A
Fats 0.3g 0.04g 0%
Net carbs 12.35g 3.61g N/A
Sugar 3.9g N/A
Zinc 0.12mg 0.16mg 0%
Selenium 1µg 0.9µg 0%
Saturated fat 0.04g 0%
Monounsaturated fat 0.004g 0%
Tryptophan 0.012mg 0%
Threonine 0.063mg 0%
Isoleucine 0.052mg 0%
Leucine 0.096mg 0%
Lysine 0.078mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.055mg 0%
Valine 0.056mg 0%
Histidine 0.025mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leek
Leek
3
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
4% 95%
Protein: 0.39 g
Fats: 0.04 g
Carbs: 3.61 g
Water: 94.5 g
Other: 1.46 g
Contains more ProteinProtein +284.6%
Contains more FatsFats +650%
Contains more CarbsCarbs +292%
Contains more WaterWater +13.9%
Contains more OtherOther +39%

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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. Butterbur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170385/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.