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Leek vs. Canola oil — In-Depth Nutrition Comparison

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How are leek and canola oil different?

  • Leek is richer in vitamin A, iron, manganese, vitamin B6, folate, vitamin C, and copper, while canola oil is higher in vitamin E and vitamin K.
  • Canola oil covers your daily need for vitamin E, 110% more than leek.
  • Leek is lower in saturated fat.
  • Leek has a higher glycemic index (32) than canola oil (0).

Leeks, (bulb and lower leaf-portion), raw and Oil, canola types were used in this article.

Infographic

Leek vs Canola oil 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
9
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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -100%

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
9
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% 0% 349% 0% 0% 0% 0% 0% 0% 0% 178% 0% 0.11%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +4650%
Contains more Vitamin EVitamin E +1797.8%
Contains more Vitamin KVitamin K +51.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leek
4
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%
Contains more FatsFats +33233.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
7% 64% 28%
Saturated fat: Sat. Fat 7.365 g
Monounsaturated fat: Mono. Fat 63.276 g
Polyunsaturated fat: Poly. Fat 28.142 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +1581800%
Contains more Poly. FatPolyunsaturated fat +16853%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Leek Canola oil DV% diff.
Polyunsaturated fat 0.166g 28.142g 187%
Monounsaturated fat 0.004g 63.276g 158%
Fats 0.3g 100g 153%
Vitamin E 0.92mg 17.46mg 110%
Calories 61kcal 884kcal 41%
Saturated fat 0.04g 7.365g 33%
Iron 2.1mg 0mg 26%
Manganese 0.481mg 0mg 21%
Vitamin K 47µg 71.3µg 20%
Vitamin B6 0.233mg 0mg 18%
Folate 64µg 0µg 16%
Vitamin C 12mg 0mg 13%
Copper 0.12mg 0mg 13%
Vitamin A 83µg 0µg 9%
Fiber 1.8g 0g 7%
Magnesium 28mg 0mg 7%
Calcium 59mg 0mg 6%
Potassium 180mg 0mg 5%
Phosphorus 35mg 0mg 5%
Carbs 14.15g 0g 5%
Vitamin B1 0.06mg 0mg 5%
Protein 1.5g 0g 3%
Vitamin B3 0.4mg 0mg 3%
Vitamin B5 0.14mg 0mg 3%
Choline 9.5mg 0.2mg 2%
Vitamin B2 0.03mg 0mg 2%
Selenium 1µg 0µg 2%
Sodium 20mg 0mg 1%
Zinc 0.12mg 0mg 1%
Net carbs 12.35g 0g N/A
Sugar 3.9g 0g N/A
Trans fat 0g 0.395g N/A
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%
Omega-3 - ALA 9.137g N/A
Omega-6 - Linoleic acid 18.64g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Leek Canola oil
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
27%
Leek
41%
Canola oil
Minerals Daily Need Coverage Score
26%
Leek
0%
Canola oil

Comparison summary

Which food is richer in minerals?
Leek
Leek is relatively richer in minerals
Which food is lower in Saturated fat?
Leek
Leek is lower in Saturated fat (difference - 7.325g)
Which food is richer in vitamins?
Leek
Leek is relatively richer in vitamins
Which food is lower in Sugar?
Canola oil
Canola oil is lower in Sugar (difference - 3.9g)
Which food contains less Sodium?
Canola oil
Canola oil contains less Sodium (difference - 20mg)
Which food is lower in glycemic index?
Canola oil
Canola oil is lower in glycemic index (difference - 32)
Which food is cheaper?
Canola oil
Canola oil 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. Canola oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172336/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.