Leek vs. Cassava — In-Depth Nutrition Comparison
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Significant differences between Leek and Cassava
- Leek has more Vitamin K, Iron, Vitamin B6, Folate, and Vitamin A RAE, however, Cassava is richer in Vitamin C.
- Leek covers your daily Vitamin K needs 38% more than Cassava.
- Cassava has 83 times less Vitamin A RAE than Leek. Leek has 83µg of Vitamin A RAE, while Cassava has 1µg.
Specific food types used in this comparison are Leeks, (bulb and lower leaf-portion), raw and Cassava, raw.
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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.
Contains
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Calcium
+268.8%
Contains
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Iron
+677.8%
Contains
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Magnesium
+33.3%
Contains
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Phosphorus
+29.6%
Contains
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Copper
+20%
Contains
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Manganese
+25.3%
Contains
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Selenium
+42.9%
Contains
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Potassium
+50.6%
Contains
less
Sodium
-30%
Contains
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Zinc
+183.3%
Contains
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Calcium
+268.8%
Contains
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Iron
+677.8%
Contains
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Magnesium
+33.3%
Contains
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Phosphorus
+29.6%
Contains
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Copper
+20%
Contains
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Manganese
+25.3%
Contains
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Selenium
+42.9%
Contains
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Potassium
+50.6%
Contains
less
Sodium
-30%
Contains
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Zinc
+183.3%
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.
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Contains
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Vitamin A
+12723.1%
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Vitamin E
+384.2%
Contains
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Vitamin B5
+30.8%
Contains
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Vitamin B6
+164.8%
Contains
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Folate
+137%
Contains
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Vitamin K
+2373.7%
Contains
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Vitamin C
+71.7%
Contains
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Vitamin B1
+45%
Contains
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Vitamin B2
+60%
Contains
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Vitamin B3
+113.5%
Contains
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Vitamin A
+12723.1%
Contains
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Vitamin E
+384.2%
Contains
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Vitamin B5
+30.8%
Contains
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Vitamin B6
+164.8%
Contains
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Folate
+137%
Contains
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Vitamin K
+2373.7%
Contains
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Vitamin C
+71.7%
Contains
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Vitamin B1
+45%
Contains
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Vitamin B2
+60%
Contains
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Vitamin B3
+113.5%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+10.3%
Contains
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Water
+39.1%
Contains
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Other
+69.4%
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Carbs
+169%
Equal in Protein - 1.36
Equal in Fats - 0.28
Contains
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Protein
+10.3%
Contains
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Water
+39.1%
Contains
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Other
+69.4%
Contains
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Carbs
+169%
Equal in Protein - 1.36
Equal in Fats - 0.28
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-45.9%
Contains
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Polyunsaturated fat
+245.8%
Contains
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Monounsaturated Fat
+1775%
Contains
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Saturated Fat
-45.9%
Contains
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Polyunsaturated fat
+245.8%
Contains
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Monounsaturated Fat
+1775%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 12.35g | 36.26g |
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| Protein | 1.5g | 1.36g |
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| Fats | 0.3g | 0.28g |
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| Carbs | 14.15g | 38.06g |
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| Calories | 61kcal | 160kcal |
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| Sugar | 3.9g | 1.7g |
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| Fiber | 1.8g | 1.8g | |
| Calcium | 59mg | 16mg |
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| Iron | 2.1mg | 0.27mg |
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| Magnesium | 28mg | 21mg |
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| Phosphorus | 35mg | 27mg |
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| Potassium | 180mg | 271mg |
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| Sodium | 20mg | 14mg |
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| Zinc | 0.12mg | 0.34mg |
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| Copper | 0.12mg | 0.1mg |
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| Manganese | 0.481mg | 0.384mg |
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| Selenium | 1µg | 0.7µg |
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| Vitamin A | 1667IU | 13IU |
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| Vitamin A RAE | 83µg | 1µg |
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| Vitamin E | 0.92mg | 0.19mg |
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| Vitamin C | 12mg | 20.6mg |
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| Vitamin B1 | 0.06mg | 0.087mg |
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| Vitamin B2 | 0.03mg | 0.048mg |
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| Vitamin B3 | 0.4mg | 0.854mg |
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| Vitamin B5 | 0.14mg | 0.107mg |
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| Vitamin B6 | 0.233mg | 0.088mg |
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| Folate | 64µg | 27µg |
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| Vitamin K | 47µg | 1.9µg |
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| Tryptophan | 0.012mg | 0.019mg |
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| Threonine | 0.063mg | 0.028mg |
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| Isoleucine | 0.052mg | 0.027mg |
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| Leucine | 0.096mg | 0.039mg |
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| Lysine | 0.078mg | 0.044mg |
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| Methionine | 0.018mg | 0.011mg |
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| Phenylalanine | 0.055mg | 0.026mg |
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| Valine | 0.056mg | 0.035mg |
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| Histidine | 0.025mg | 0.02mg |
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| Saturated Fat | 0.04g | 0.074g |
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| Monounsaturated Fat | 0.004g | 0.075g |
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| Polyunsaturated fat | 0.166g | 0.048g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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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
35%
14%
Minerals Daily Need Coverage Score
26%
16%
Comparison summary
Which food is lower in Saturated Fat?
Leek is lower in Saturated Fat (difference - 0.034g)
Which food is lower in glycemic index?
Leek is lower in glycemic index (difference - 62)
Which food is richer in minerals?
Leek is relatively richer in minerals
Which food is lower in Sugar?
Cassava is lower in Sugar (difference - 2.2g)
Which food contains less Sodium?
Cassava contains less Sodium (difference - 6mg)
Which food is cheaper?
Cassava is cheaper (difference - $0.2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.