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  6. Leek vs. Cream cheese

Leek vs. Cream cheese — In-Depth Nutrition Comparison

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Summary of differences between leek and cream cheese

  • Leek has more vitamin K, iron, manganese, folate, vitamin B6, and vitamin C; however, cream cheese is higher in vitamin B2 and selenium.
  • Cream cheese covers your daily need for saturated fat, 101% more than leek.
  • Leek has less saturated fat.
  • The glycemic index of leek is higher.

These are the specific foods used in this comparison Leeks, (bulb and lower leaf-portion), raw and Cheese, cream.

Infographic

Leek vs Cream cheese 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
6
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 6.4% 29% 12% 4.1% 6% 14% 46% 41% 1.4% 47%
Contains more MagnesiumMagnesium +211.1%
Contains more PotassiumPotassium +36.4%
Contains more IronIron +1809.1%
Contains more CopperCopper +566.7%
Contains less SodiumSodium -93.6%
Contains more ManganeseManganese +4272.7%
Contains more CalciumCalcium +64.4%
Contains more ZincZinc +316.7%
Contains more PhosphorusPhosphorus +205.7%
Contains more SeleniumSelenium +760%

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
6
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% 103% 17% 0% 5.8% 53% 1.7% 31% 13% 28% 5.3% 6.8% 15%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +160.9%
Contains more Vitamin B3Vitamin B3 +339.6%
Contains more Vitamin B6Vitamin B6 +316.1%
Contains more Vitamin KVitamin K +2138.1%
Contains more FolateFolate +611.1%
Contains more Vitamin AVitamin A +271.1%
Contains more Vitamin B2Vitamin B2 +666.7%
Contains more Vitamin B5Vitamin B5 +269.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +186.3%
~equal in Vitamin E ~0.86mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Leek Cream cheese DV% diff.
Saturated fat 0.04g 20.213g 92%
Fats 0.3g 34.44g 53%
Vitamin K 47µg 2.1µg 37%
Cholesterol 0mg 101mg 34%
Iron 2.1mg 0.11mg 25%
Vitamin A 83µg 308µg 25%
Monounsaturated fat 0.004g 8.907g 22%
Manganese 0.481mg 0.011mg 20%
Vitamin B2 0.03mg 0.23mg 15%
Vitamin B6 0.233mg 0.056mg 14%
Calories 61kcal 350kcal 14%
Selenium 1µg 8.6µg 14%
Folate 64µg 9µg 14%
Sodium 20mg 314mg 13%
Vitamin C 12mg 0mg 13%
Copper 0.12mg 0.018mg 11%
Phosphorus 35mg 107mg 10%
Vitamin B12 0µg 0.22µg 9%
Protein 1.5g 6.15g 9%
Polyunsaturated fat 0.166g 1.483g 9%
Vitamin B5 0.14mg 0.517mg 8%
Fiber 1.8g 0g 7%
Magnesium 28mg 9mg 5%
Calcium 59mg 97mg 4%
Vitamin B1 0.06mg 0.023mg 3%
Zinc 0.12mg 0.5mg 3%
Choline 9.5mg 27.2mg 3%
Carbs 14.15g 5.52g 3%
Vitamin B3 0.4mg 0.091mg 2%
Potassium 180mg 132mg 1%
Net carbs 12.35g 5.52g N/A
Sugar 3.9g 3.76g N/A
Starch 0.35g 0%
Vitamin E 0.92mg 0.86mg 0%
Tryptophan 0.012mg 0.069mg 0%
Threonine 0.063mg 0.233mg 0%
Isoleucine 0.052mg 0.324mg 0%
Leucine 0.096mg 0.657mg 0%
Lysine 0.078mg 0.567mg 0%
Methionine 0.018mg 0.191mg 0%
Phenylalanine 0.055mg 0.291mg 0%
Valine 0.056mg 0.395mg 0%
Histidine 0.025mg 0.175mg 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0g 0.02g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.036g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.807g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leek
Leek
2
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
6% 34% 6% 53%
Protein: 6.15 g
Fats: 34.44 g
Carbs: 5.52 g
Water: 52.62 g
Other: 1.27 g
Contains more CarbsCarbs +156.3%
Contains more WaterWater +57.7%
Contains more ProteinProtein +310%
Contains more FatsFats +11380%
Contains more OtherOther +21%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Leek
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
66% 29% 5%
Saturated fat: Sat. Fat 20.213 g
Monounsaturated fat: Mono. Fat 8.907 g
Polyunsaturated fat: Poly. Fat 1.483 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +222575%
Contains more Poly. FatPolyunsaturated fat +793.4%

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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. Cream cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173418/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.