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Leek vs Celery - In-Depth Nutrition Comparison

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How are Leek and Celery different?

  • Leek has more Iron, Manganese, Vitamin K, Vitamin B6, Vitamin C, Copper, Folate, and Vitamin A than Celery.
  • Daily need coverage for Iron from Leek is 24% higher.
  • Leek contains 5 times more Manganese than Celery. While Leek contains 0.481mg of Manganese, Celery contains only 0.103mg.

Leeks, (bulb and lower leaf-portion), raw and Celery, raw are the varieties used in this article.

Infographic

Leek vs Celery infographic
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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" chart below show how much of the daily needs can be covered by 300 grams of the food
Leek
6
:
2
Celery
Contains more Iron +950%
Contains more Calcium +47.5%
Contains more Magnesium +154.5%
Contains more Copper +242.9%
Contains more Phosphorus +45.8%
Contains less Sodium -75%
Contains more Potassium +44.4%
Equal in Zinc - 0.13
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 79% 18% 16% 20% 40% 4% 15% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 8% 12% 23% 8% 12% 4% 11% 11%
Contains more Iron +950%
Contains more Calcium +47.5%
Contains more Magnesium +154.5%
Contains more Copper +242.9%
Contains more Phosphorus +45.8%
Contains less Sodium -75%
Contains more Potassium +44.4%
Equal in Zinc - 0.13

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Leek
8
:
2
Celery
Contains more Vitamin C +287.1%
Contains more Vitamin A +271.3%
Contains more Vitamin E +240.7%
Contains more Vitamin B1 +185.7%
Contains more Vitamin B3 +25%
Contains more Vitamin B6 +214.9%
Contains more Vitamin K +60.4%
Contains more Folate +77.8%
Contains more Vitamin B2 +90%
Contains more Vitamin B5 +75.7%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 40% 101% 19% 0% 15% 7% 8% 9% 54% 0% 118% 48%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 11% 27% 6% 0% 6% 14% 6% 15% 18% 0% 74% 27%
Contains more Vitamin C +287.1%
Contains more Vitamin A +271.3%
Contains more Vitamin E +240.7%
Contains more Vitamin B1 +185.7%
Contains more Vitamin B3 +25%
Contains more Vitamin B6 +214.9%
Contains more Vitamin K +60.4%
Contains more Folate +77.8%
Contains more Vitamin B2 +90%
Contains more Vitamin B5 +75.7%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
35
Leek
17
Celery
Mineral Summary Score
24
Leek
11
Celery

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
9%
Leek
4%
Celery
Carbohydrates
14%
Leek
3%
Celery
Fats
1%
Leek
1%
Celery

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Leek Celery
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Leek Celery
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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Comparison summary

Which food contains less Sodium?
Leek
Leek contains less Sodium (difference - 60mg)
Which food is lower in Saturated Fat?
Leek
Leek is lower in Saturated Fat (difference - 0.002g)
Which food is cheaper?
Leek
Leek is cheaper (difference - $0.2)
Which food is richer in vitamins?
Leek
Leek is relatively richer in vitamins
Which food is lower in Sugar?
Celery
Celery is lower in Sugar (difference - 2.56g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
Which food is richer in minerals?
?
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.

All nutrients comparison - raw data values

Nutrient Leek Celery Opinion
Calories 61 16 Leek
Protein 1.5 0.69 Leek
Fats 0.3 0.17 Leek
Vitamin C 12 3.1 Leek
Carbs 14.15 2.97 Leek
Cholesterol 0 0
Vitamin D 0 0
Iron 2.1 0.2 Leek
Calcium 59 40 Leek
Potassium 180 260 Celery
Magnesium 28 11 Leek
Sugar 3.9 1.34 Celery
Fiber 1.8 1.6 Leek
Copper 0.12 0.035 Leek
Zinc 0.12 0.13 Celery
Starch 0 Celery
Phosphorus 35 24 Leek
Sodium 20 80 Leek
Vitamin A 1667 449 Leek
Vitamin E 0.92 0.27 Leek
Vitamin D 0 0
Vitamin B1 0.06 0.021 Leek
Vitamin B2 0.03 0.057 Celery
Vitamin B3 0.4 0.32 Leek
Vitamin B5 0.14 0.246 Celery
Vitamin B6 0.233 0.074 Leek
Vitamin B12 0 0
Vitamin K 47 29.3 Leek
Folate 64 36 Leek
Trans Fat 0 0
Saturated Fat 0.04 0.042 Leek
Monounsaturated Fat 0.004 0.032 Celery
Polyunsaturated fat 0.166 0.079 Leek
Tryptophan 0.012 0.009 Leek
Threonine 0.063 0.02 Leek
Isoleucine 0.052 0.021 Leek
Leucine 0.096 0.032 Leek
Lysine 0.078 0.027 Leek
Methionine 0.018 0.005 Leek
Phenylalanine 0.055 0.02 Leek
Valine 0.056 0.027 Leek
Histidine 0.025 0.012 Leek
Fructose 0.37 Celery

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/nutrients
  2. Celery - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169988/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.