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Leek vs. Cod — In-Depth Nutrition Comparison

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Differences between leek and cod

  • Leek has more vitamin K, vitamin A, iron, manganese, and folate, while cod has more vitamin B5, selenium, vitamin B12, and phosphorus.
  • Cod's daily need coverage for vitamin B5 is 3057% higher.
  • Cod contains 470 times less vitamin K than leek. Leek contains 47µg of vitamin K, while cod contains 0.1µg.
  • Cod has a lower glycemic index. The glycemic index of cod is 0, while the glycemic index of leek is 32.

The food types used in this comparison are Leeks, (bulb and lower leaf-portion), raw and Fish, cod, Atlantic, raw.

Infographic

Leek vs Cod 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Leek
5
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%
Cod
Cod
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 4.8% 36% 14% 9.3% 12% 87% 7% 2% 181%
Contains more CalciumCalcium +268.8%
Contains more IronIron +452.6%
Contains more CopperCopper +328.6%
Contains less SodiumSodium -63%
Contains more ManganeseManganese +3106.7%
Contains more MagnesiumMagnesium +14.3%
Contains more PotassiumPotassium +129.4%
Contains more ZincZinc +275%
Contains more PhosphorusPhosphorus +480%
Contains more SeleniumSelenium +3210%

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
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%
Cod
Cod
7
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 3.3% 4% 13% 14% 19% 15% 39% 9180% 57% 114% 0.25% 5.3% 36%
Contains more Vitamin CVitamin C +1100%
Contains more Vitamin AVitamin A +591.7%
Contains more Vitamin EVitamin E +43.8%
Contains more Vitamin KVitamin K +46900%
Contains more FolateFolate +814.3%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +26.7%
Contains more Vitamin B2Vitamin B2 +116.7%
Contains more Vitamin B3Vitamin B3 +415.8%
Contains more Vitamin B5Vitamin B5 +109185.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +586.3%
~equal in Vitamin B6 ~0.245mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leek
3
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Cod
Cod
2
18% 81%
Protein: 17.81 g
Fats: 0.67 g
Carbs: 0 g
Water: 81.22 g
Other: 0.3 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +250%
Contains more ProteinProtein +1087.3%
Contains more FatsFats +123.3%
~equal in Water ~81.22g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Cod
Cod
2
29% 21% 51%
Saturated fat: Sat. Fat 0.131 g
Monounsaturated fat: Mono. Fat 0.094 g
Polyunsaturated fat: Poly. Fat 0.231 g
Contains less Sat. FatSaturated fat -69.5%
Contains more Mono. FatMonounsaturated fat +2250%
Contains more Poly. FatPolyunsaturated fat +39.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Leek Cod DV% diff.
Vitamin B5 0.14mg 153mg 3057%
Selenium 1µg 33.1µg 58%
Vitamin K 47µg 0.1µg 39%
Vitamin B12 0µg 0.91µg 38%
Protein 1.5g 17.81g 33%
Phosphorus 35mg 203mg 24%
Iron 2.1mg 0.38mg 22%
Manganese 0.481mg 0.015mg 20%
Folate 64µg 7µg 14%
Cholesterol 0mg 43mg 14%
Vitamin C 12mg 1mg 12%
Vitamin B3 0.4mg 2.063mg 10%
Choline 9.5mg 65.2mg 10%
Copper 0.12mg 0.028mg 10%
Vitamin A 83µg 12µg 8%
Fiber 1.8g 0g 7%
Potassium 180mg 413mg 7%
Vitamin D 0µg 0.9µg 5%
Vitamin D 0IU 36IU 5%
Carbs 14.15g 0g 5%
Calcium 59mg 16mg 4%
Zinc 0.12mg 0.45mg 3%
Vitamin B2 0.03mg 0.065mg 3%
Vitamin E 0.92mg 0.64mg 2%
Vitamin B6 0.233mg 0.245mg 1%
Calories 61kcal 82kcal 1%
Vitamin B1 0.06mg 0.076mg 1%
Sodium 20mg 54mg 1%
Magnesium 28mg 32mg 1%
Fats 0.3g 0.67g 1%
Net carbs 12.35g 0g N/A
Sugar 3.9g 0g N/A
Saturated fat 0.04g 0.131g 0%
Monounsaturated fat 0.004g 0.094g 0%
Polyunsaturated fat 0.166g 0.231g 0%
Tryptophan 0.012mg 0.199mg 0%
Threonine 0.063mg 0.781mg 0%
Isoleucine 0.052mg 0.821mg 0%
Leucine 0.096mg 1.447mg 0%
Lysine 0.078mg 1.635mg 0%
Methionine 0.018mg 0.527mg 0%
Phenylalanine 0.055mg 0.695mg 0%
Valine 0.056mg 0.917mg 0%
Histidine 0.025mg 0.524mg 0%
Omega-3 - EPA 0g 0.064g N/A
Omega-3 - DHA 0g 0.12g N/A
Omega-3 - DPA 0g 0.01g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Leek Cod
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
27%
Leek
731%
Cod
Minerals Daily Need Coverage Score
26%
Leek
38%
Cod

Comparison summary

Which food is lower in Cholesterol?
Leek
Leek is lower in Cholesterol (difference - 43mg)
Which food contains less Sodium?
Leek
Leek contains less Sodium (difference - 34mg)
Which food is lower in Saturated fat?
Leek
Leek is lower in Saturated fat (difference - 0.091g)
Which food is cheaper?
Leek
Leek is cheaper (difference - $0.9)
Which food is lower in Sugar?
Cod
Cod is lower in Sugar (difference - 3.9g)
Which food is lower in glycemic index?
Cod
Cod is lower in glycemic index (difference - 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.
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. Cod - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171955/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.