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Leek vs. Chicken meat — In-Depth Nutrition Comparison

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A recap on differences between leek and chicken meat

  • Leek is higher in vitamin K, vitamin A, and manganese, yet chicken meat is higher in vitamin B3, selenium, phosphorus, vitamin B5, and zinc.
  • Chicken meat covers your daily vitamin B3 needs 51% more than leek.
  • Leek contains 24 times more manganese than chicken meat. While leek contains 0.481mg of manganese, chicken meat contains only 0.02mg.
  • The amount of saturated fat in leek is lower.
  • The glycemic index of chicken meat is lower.

Food varieties used in this article are Leeks, (bulb and lower leaf-portion), raw and Chicken, broilers or fryers, meat, and skin, cooked, roasted.

Infographic

Leek vs Chicken meat 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 16% 4.5% 20% 47% 22% 53% 78% 11% 2.6% 130%
Contains more MagnesiumMagnesium +21.7%
Contains more CalciumCalcium +293.3%
Contains more IronIron +66.7%
Contains more CopperCopper +81.8%
Contains less SodiumSodium -75.6%
Contains more ManganeseManganese +2305%
Contains more PotassiumPotassium +23.9%
Contains more ZincZinc +1516.7%
Contains more PhosphorusPhosphorus +420%
Contains more SeleniumSelenium +2290%

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
5
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% 16% 5.4% 0% 16% 39% 159% 62% 92% 38% 6% 3.8% 36%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +72.9%
Contains more Vitamin EVitamin E +240.7%
Contains more Vitamin KVitamin K +1858.3%
Contains more FolateFolate +1180%
Contains more Vitamin B2Vitamin B2 +460%
Contains more Vitamin B3Vitamin B3 +2021.8%
Contains more Vitamin B5Vitamin B5 +635.7%
Contains more Vitamin B6Vitamin B6 +71.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +593.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.063mg

All nutrients comparison - raw data values

Nutrient Leek Chicken meat DV% diff.
Protein 1.5g 27.3g 52%
Vitamin B3 0.4mg 8.487mg 51%
Selenium 1µg 23.9µg 42%
Vitamin K 47µg 2.4µg 37%
Cholesterol 0mg 88mg 29%
Phosphorus 35mg 182mg 21%
Manganese 0.481mg 0.02mg 20%
Fats 0.3g 13.6g 20%
Polyunsaturated fat 0.166g 2.97g 19%
Vitamin B5 0.14mg 1.03mg 18%
Saturated fat 0.04g 3.79g 17%
Zinc 0.12mg 1.94mg 17%
Folate 64µg 5µg 15%
Monounsaturated fat 0.004g 5.34g 13%
Vitamin B12 0µg 0.3µg 13%
Vitamin B6 0.233mg 0.4mg 13%
Vitamin C 12mg 0mg 13%
Iron 2.1mg 1.26mg 11%
Vitamin B2 0.03mg 0.168mg 11%
Choline 9.5mg 65.9mg 10%
Calories 61kcal 239kcal 9%
Fiber 1.8g 0g 7%
Copper 0.12mg 0.066mg 6%
Carbs 14.15g 0g 5%
Vitamin E 0.92mg 0.27mg 4%
Vitamin A 83µg 48µg 4%
Calcium 59mg 15mg 4%
Sodium 20mg 82mg 3%
Magnesium 28mg 23mg 1%
Potassium 180mg 223mg 1%
Net carbs 12.35g 0g N/A
Vitamin D 0IU 2IU 0%
Sugar 3.9g 0g N/A
Vitamin B1 0.06mg 0.063mg 0%
Tryptophan 0.012mg 0.305mg 0%
Threonine 0.063mg 1.128mg 0%
Isoleucine 0.052mg 1.362mg 0%
Leucine 0.096mg 1.986mg 0%
Lysine 0.078mg 2.223mg 0%
Methionine 0.018mg 0.726mg 0%
Phenylalanine 0.055mg 1.061mg 0%
Valine 0.056mg 1.325mg 0%
Histidine 0.025mg 0.802mg 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - DHA 0g 0.04g N/A
Omega-3 - DPA 0g 0.02g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leek
Leek
3
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
27% 14% 59%
Protein: 27.3 g
Fats: 13.6 g
Carbs: 0 g
Water: 59.45 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +39.6%
Contains more OtherOther +-400%
Contains more ProteinProtein +1720%
Contains more FatsFats +4433.3%

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
31% 44% 25%
Saturated fat: Sat. Fat 3.79 g
Monounsaturated fat: Mono. Fat 5.34 g
Polyunsaturated fat: Poly. Fat 2.97 g
Contains less Sat. FatSaturated fat -98.9%
Contains more Mono. FatMonounsaturated fat +133400%
Contains more Poly. FatPolyunsaturated fat +1689.2%

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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. Chicken meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171450/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.