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  6. Leek vs. Mozzarella

Leek vs. Mozzarella — In-Depth Nutrition Comparison

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Summary of differences between leek and mozzarella

  • Leek has more vitamin K, iron, and vitamin A; however, mozzarella is higher in phosphorus, calcium, vitamin B12, zinc, selenium, and vitamin B2.
  • Mozzarella covers your daily need for phosphorus, 70% more than leek.
  • Leek has 26 times more vitamin K than mozzarella. While leek has 47µg of vitamin K, mozzarella has only 1.8µg.
  • Leek has less saturated fat.

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

Infographic

Leek vs Mozzarella 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
4
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 19% 219% 8.4% 9.4% 9% 85% 225% 2.1% 0% 86%
Contains more PotassiumPotassium +89.5%
Contains more IronIron +740%
Contains more CopperCopper +344.4%
Contains more ManganeseManganese +∞%
Contains more CalciumCalcium +1139%
Contains more ZincZinc +2508.3%
Contains more PhosphorusPhosphorus +1397.1%
Contains less SodiumSodium -20%
Contains more SeleniumSelenium +1470%
~equal in Magnesium ~26mg

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
8
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% 46% 3% 4.5% 5% 78% 2.3% 0% 18% 115% 4.5% 6.8% 10%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +513.3%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B3Vitamin B3 +233.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +191.3%
Contains more Vitamin KVitamin K +2511.1%
Contains more FolateFolate +611.1%
Contains more Vitamin AVitamin A +65.1%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1033.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +93.7%

All nutrients comparison - raw data values

Nutrient Leek Mozzarella DV% diff.
Phosphorus 35mg 524mg 70%
Calcium 59mg 731mg 67%
Protein 1.5g 27.5g 52%
Saturated fat 0.04g 10.867g 49%
Vitamin B12 0µg 0.92µg 38%
Vitamin K 47µg 1.8µg 38%
Selenium 1µg 15.7µg 27%
Zinc 0.12mg 3.13mg 27%
Fats 0.3g 17.1g 26%
Vitamin B2 0.03mg 0.34mg 24%
Iron 2.1mg 0.25mg 23%
Manganese 0.481mg 21%
Cholesterol 0mg 54mg 18%
Folate 64µg 9µg 14%
Vitamin C 12mg 0mg 13%
Monounsaturated fat 0.004g 4.844g 12%
Vitamin B6 0.233mg 0.08mg 12%
Calories 61kcal 280kcal 11%
Copper 0.12mg 0.027mg 10%
Fiber 1.8g 0g 7%
Vitamin A 83µg 137µg 6%
Vitamin E 0.92mg 0.15mg 5%
Carbs 14.15g 3.1g 4%
Potassium 180mg 95mg 3%
Vitamin B1 0.06mg 0.02mg 3%
Vitamin B5 0.14mg 3%
Polyunsaturated fat 0.166g 0.509g 2%
Vitamin D 0IU 13IU 2%
Choline 9.5mg 18.4mg 2%
Vitamin B3 0.4mg 0.12mg 2%
Vitamin D 0µg 0.3µg 2%
Net carbs 12.35g 3.1g N/A
Magnesium 28mg 26mg 0%
Sugar 3.9g 1.23g N/A
Sodium 20mg 16mg 0%
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%

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
28% 17% 3% 50% 2%
Protein: 27.5 g
Fats: 17.1 g
Carbs: 3.1 g
Water: 49.9 g
Other: 2.4 g
Contains more CarbsCarbs +356.5%
Contains more WaterWater +66.3%
Contains more ProteinProtein +1733.3%
Contains more FatsFats +5600%
Contains more OtherOther +128.6%

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
67% 30% 3%
Saturated fat: Sat. Fat 10.867 g
Monounsaturated fat: Mono. Fat 4.844 g
Polyunsaturated fat: Poly. Fat 0.509 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +121000%
Contains more Poly. FatPolyunsaturated fat +206.6%

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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. Mozzarella - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167735/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.