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  6. Leek vs. Chestnut

Leek vs. Chestnut — In-Depth Nutrition Comparison

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What are the differences between Leek and Chestnut?

  • Leek is higher in Vitamin A RAE, and Folate, yet Chestnut is higher in Copper, Vitamin C, Manganese, Potassium, Phosphorus, Vitamin B1, Magnesium, and Vitamin B2.
  • Chestnut's daily need coverage for Copper is 39% more.
  • Leek has 83 times more Vitamin A RAE than Chestnut. While Leek has 83µg of Vitamin A RAE, Chestnut has only 1µg.

We used Leeks, (bulb and lower leaf-portion), raw and Nuts, chestnuts, european, boiled and steamed types in this article.

Infographic

Leek vs Chestnut 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
:
6
Chestnut
Chestnut
Contains more Calcium +28.3%
Contains more Iron +21.4%
Contains less Sodium -25.9%
Contains more Magnesium +92.9%
Contains more Phosphorus +182.9%
Contains more Potassium +297.2%
Contains more Zinc +108.3%
Contains more Copper +293.3%
Contains more Manganese +77.5%
Leek
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 79% 20% 15% 16% 3% 4% 40% 63% 6%
Chestnut
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 14% 65% 39% 43% 64% 4% 7% 158% 112% 0%
Contains more Calcium +28.3%
Contains more Iron +21.4%
Contains less Sodium -25.9%
Contains more Magnesium +92.9%
Contains more Phosphorus +182.9%
Contains more Potassium +297.2%
Contains more Zinc +108.3%
Contains more Copper +293.3%
Contains more Manganese +77.5%

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
4
:
5
Chestnut
Chestnut
Contains more Vitamin A +9705.9%
Contains more Folate +68.4%
Contains more Vitamin C +122.5%
Contains more Vitamin B1 +146.7%
Contains more Vitamin B2 +246.7%
Contains more Vitamin B3 +82.8%
Contains more Vitamin B5 +125.7%
Equal in Vitamin B6 - 0.233
Leek
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 101% 19% 0% 40% 15% 7% 8% 9% 54% 48% 0% 118%
Chestnut
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 0% 0% 89% 37% 24% 14% 19% 54% 29% 0% 0%
Contains more Vitamin A +9705.9%
Contains more Folate +68.4%
Contains more Vitamin C +122.5%
Contains more Vitamin B1 +146.7%
Contains more Vitamin B2 +246.7%
Contains more Vitamin B3 +82.8%
Contains more Vitamin B5 +125.7%
Equal in Vitamin B6 - 0.233

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leek
Leek
2
:
3
Chestnut
Chestnut
Contains more Water +21.8%
Contains more Other +47.9%
Contains more Protein +33.3%
Contains more Fats +360%
Contains more Carbs +96.2%
Leek
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Chestnut
2% 28% 68%
Protein: 2 g
Fats: 1.38 g
Carbs: 27.76 g
Water: 68.15 g
Other: 0.71 g
Contains more Water +21.8%
Contains more Other +47.9%
Contains more Protein +33.3%
Contains more Fats +360%
Contains more Carbs +96.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Leek
Leek
1
:
2
Chestnut
Chestnut
Contains less Saturated Fat -84.6%
Contains more Monounsaturated Fat +11800%
Contains more Polyunsaturated fat +228.3%
Leek
19% 2% 79%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.166 g
Chestnut
20% 37% 43%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.476 g
Polyunsaturated fat: 0.545 g
Contains less Saturated Fat -84.6%
Contains more Monounsaturated Fat +11800%
Contains more Polyunsaturated fat +228.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Leek Chestnut Opinion
Net carbs 12.35g 27.76g Chestnut
Protein 1.5g 2g Chestnut
Fats 0.3g 1.38g Chestnut
Carbs 14.15g 27.76g Chestnut
Calories 61kcal 131kcal Chestnut
Sugar 3.9g Chestnut
Fiber 1.8g Leek
Calcium 59mg 46mg Leek
Iron 2.1mg 1.73mg Leek
Magnesium 28mg 54mg Chestnut
Phosphorus 35mg 99mg Chestnut
Potassium 180mg 715mg Chestnut
Sodium 20mg 27mg Leek
Zinc 0.12mg 0.25mg Chestnut
Copper 0.12mg 0.472mg Chestnut
Manganese 0.481mg 0.854mg Chestnut
Selenium 1µg Leek
Vitamin A 1667IU 17IU Leek
Vitamin A RAE 83µg 1µg Leek
Vitamin E 0.92mg Leek
Vitamin C 12mg 26.7mg Chestnut
Vitamin B1 0.06mg 0.148mg Chestnut
Vitamin B2 0.03mg 0.104mg Chestnut
Vitamin B3 0.4mg 0.731mg Chestnut
Vitamin B5 0.14mg 0.316mg Chestnut
Vitamin B6 0.233mg 0.233mg
Folate 64µg 38µg Leek
Vitamin K 47µg Leek
Tryptophan 0.012mg 0.022mg Chestnut
Threonine 0.063mg 0.071mg Chestnut
Isoleucine 0.052mg 0.079mg Chestnut
Leucine 0.096mg 0.118mg Chestnut
Lysine 0.078mg 0.118mg Chestnut
Methionine 0.018mg 0.047mg Chestnut
Phenylalanine 0.055mg 0.084mg Chestnut
Valine 0.056mg 0.112mg Chestnut
Histidine 0.025mg 0.055mg Chestnut
Saturated Fat 0.04g 0.26g Leek
Monounsaturated Fat 0.004g 0.476g Chestnut
Polyunsaturated fat 0.166g 0.545g Chestnut

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Leek Chestnut
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
35%
Leek
22%
Chestnut
Minerals Daily Need Coverage Score
26%
Leek
50%
Chestnut

Comparison summary

Which food contains less Sodium?
Leek
Leek contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Leek
Leek is lower in Saturated Fat (difference - 0.22g)
Which food is lower in glycemic index?
Leek
Leek is lower in glycemic index (difference - 22)
Which food is cheaper?
Leek
Leek is cheaper (difference - $2.6)
Which food is lower in Sugar?
Chestnut
Chestnut is lower in Sugar (difference - 3.9g)
Which food is richer in minerals?
Chestnut
Chestnut is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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.

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. Chestnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170168/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.