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Leek vs. Butterbur — In-Depth Nutrition Comparison

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Important differences between Leek and Butterbur

  • Leek has more Iron, Folate, Vitamin B6, Manganese, and Vitamin A RAE, however, Butterbur has more Vitamin C, and Potassium.
  • Leek's daily need coverage for Iron is 25% more.
  • Leek has 28 times more Vitamin A RAE than Butterbur. Leek has 83µg of Vitamin A RAE, while Butterbur has 3µg.

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
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
10
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% 100% 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 105% 3% 0% 0% 5% 4.6% 3.8% 1.9% 22% 0% 0% 7.5% 0%
Contains more Vitamin AVitamin A +3234%
Contains more Vitamin E Vitamin 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 CholineCholine +∞%
Contains more Vitamin CVitamin C +162.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Leek Butterbur Opinion
Calories 61kcal 14kcal Leek
Protein 1.5g 0.39g Leek
Fats 0.3g 0.04g Leek
Vitamin C 12mg 31.5mg Butterbur
Net carbs 12.35g 3.61g Leek
Carbs 14.15g 3.61g Leek
Magnesium 28mg 14mg Leek
Calcium 59mg 103mg Butterbur
Potassium 180mg 655mg Butterbur
Iron 2.1mg 0.1mg Leek
Sugar 3.9g Butterbur
Fiber 1.8g Leek
Copper 0.12mg 0.103mg Leek
Zinc 0.12mg 0.16mg Butterbur
Phosphorus 35mg 12mg Leek
Sodium 20mg 7mg Butterbur
Vitamin A 1667IU 50IU Leek
Vitamin A RAE 83µg 3µg Leek
Vitamin E 0.92mg Leek
Manganese 0.481mg 0.274mg Leek
Selenium 1µg 0.9µg Leek
Vitamin B1 0.06mg 0.02mg Leek
Vitamin B2 0.03mg 0.02mg Leek
Vitamin B3 0.4mg 0.2mg Leek
Vitamin B5 0.14mg 0.032mg Leek
Vitamin B6 0.233mg 0.096mg Leek
Vitamin K 47µg Leek
Folate 64µg 10µg Leek
Choline 9.5mg Leek
Saturated Fat 0.04g Butterbur
Monounsaturated Fat 0.004g Leek
Polyunsaturated fat 0.166g Leek
Tryptophan 0.012mg Leek
Threonine 0.063mg Leek
Isoleucine 0.052mg Leek
Leucine 0.096mg Leek
Lysine 0.078mg Leek
Methionine 0.018mg Leek
Phenylalanine 0.055mg Leek
Valine 0.056mg Leek
Histidine 0.025mg Leek

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Leek Butterbur
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
32%
Leek
12%
Butterbur
Minerals Daily Need Coverage Score
26%
Leek
19%
Butterbur

Comparison summary

Which food is richer in minerals?
Leek
Leek is relatively richer in minerals
Which food is richer in vitamins?
Leek
Leek is relatively richer in vitamins
Which food is lower in Sugar?
Butterbur
Butterbur is lower in Sugar (difference - 3.9g)
Which food contains less Sodium?
Butterbur
Butterbur contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Butterbur
Butterbur is lower in Saturated Fat (difference - 0.04g)
Which food is lower in glycemic index?
Butterbur
Butterbur is lower in glycemic index (difference - 32)
Which food is cheaper?
Butterbur
Butterbur is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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.