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Leek vs. Cookie dough — In-Depth Nutrition Comparison

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How are leek and cookie dough different?

  • Leek is richer in vitamin A, vitamin B6, and vitamin C, while cookie dough is higher in selenium, vitamin B1, manganese, phosphorus, and vitamin B3.
  • Leek covers your daily need for vitamin A, 32% more than cookie dough.
  • Leek is lower in sodium.
  • Cookie dough has a higher glycemic index (54) than leek (32).

Leeks, (bulb and lower leaf-portion), raw and Cookies, oatmeal, refrigerated dough types were used in this article.

Infographic

Leek vs Cookie dough 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
3
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 20% 9.3% 13% 80% 37% 17% 45% 38% 100% 50%
Contains more CalciumCalcium +90.3%
Contains more PotassiumPotassium +22.4%
Contains less SodiumSodium -93.2%
Contains more ZincZinc +433.3%
Contains more PhosphorusPhosphorus +197.1%
Contains more ManganeseManganese +59%
Contains more SeleniumSelenium +810%
~equal in Magnesium ~28mg
~equal in Iron ~2.14mg
~equal in Copper ~0.11mg

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
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 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% 1.3% 0% 0% 59% 34% 35% 22% 9.5% 5% 0% 26% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +1975%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +468.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +82.9%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +290%
Contains more Vitamin B2Vitamin B2 +393.3%
Contains more Vitamin B3Vitamin B3 +366.3%
Contains more Vitamin B5Vitamin B5 +165.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leek
1
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
5% 19% 59% 15%
Protein: 5.4 g
Fats: 18.9 g
Carbs: 59.1 g
Water: 15.3 g
Other: 1.3 g
Contains more WaterWater +442.5%
Contains more ProteinProtein +260%
Contains more FatsFats +6200%
Contains more CarbsCarbs +317.7%
Contains more OtherOther +23.8%

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
27% 59% 15%
Saturated fat: Sat. Fat 4.751 g
Monounsaturated fat: Mono. Fat 10.531 g
Polyunsaturated fat: Poly. Fat 2.592 g
Contains less Sat. FatSaturated fat -99.2%
Contains more Mono. FatMonounsaturated fat +263175%
Contains more Poly. FatPolyunsaturated fat +1461.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Leek Cookie dough DV% diff.
Vitamin K 47µg 39%
Fats 0.3g 18.9g 29%
Monounsaturated fat 0.004g 10.531g 26%
Saturated fat 0.04g 4.751g 21%
Calories 61kcal 424kcal 18%
Polyunsaturated fat 0.166g 2.592g 16%
Carbs 14.15g 59.1g 15%
Vitamin B6 0.233mg 0.041mg 15%
Vitamin B1 0.06mg 0.234mg 15%
Selenium 1µg 9.1µg 15%
Vitamin C 12mg 0mg 13%
Sodium 20mg 294mg 12%
Manganese 0.481mg 0.765mg 12%
Phosphorus 35mg 104mg 10%
Vitamin B3 0.4mg 1.865mg 9%
Vitamin A 83µg 4µg 9%
Vitamin B2 0.03mg 0.148mg 9%
Cholesterol 0mg 24mg 8%
Protein 1.5g 5.4g 8%
Folate 64µg 35µg 7%
Vitamin E 0.92mg 6%
Zinc 0.12mg 0.64mg 5%
Vitamin B5 0.14mg 0.372mg 5%
Fiber 1.8g 2.5g 3%
Calcium 59mg 31mg 3%
Vitamin B12 0µg 0.04µg 2%
Choline 9.5mg 2%
Copper 0.12mg 0.11mg 1%
Iron 2.1mg 2.14mg 1%
Potassium 180mg 147mg 1%
Net carbs 12.35g 56.6g N/A
Magnesium 28mg 28mg 0%
Sugar 3.9g N/A
Tryptophan 0.012mg 0.088mg 0%
Threonine 0.063mg 0.177mg 0%
Isoleucine 0.052mg 0.227mg 0%
Leucine 0.096mg 0.414mg 0%
Lysine 0.078mg 0.257mg 0%
Methionine 0.018mg 0.122mg 0%
Phenylalanine 0.055mg 0.278mg 0%
Valine 0.056mg 0.291mg 0%
Histidine 0.025mg 0.125mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.001g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Leek Cookie dough
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
27%
Leek
15%
Cookie dough
Minerals Daily Need Coverage Score
26%
Leek
41%
Cookie dough

Comparison summary

Which food is lower in Cholesterol?
Leek
Leek is lower in Cholesterol (difference - 24mg)
Which food contains less Sodium?
Leek
Leek contains less Sodium (difference - 274mg)
Which food is lower in Saturated fat?
Leek
Leek is lower in Saturated fat (difference - 4.711g)
Which food is lower in glycemic index?
Leek
Leek is lower in glycemic index (difference - 22)
Which food is lower in Sugar?
Cookie dough
Cookie dough is lower in Sugar (difference - 3.9g)
Which food is cheaper?
Cookie dough
Cookie dough is cheaper (difference - $0.4)
Which food is richer in minerals?
Cookie dough
Cookie dough is relatively richer in minerals
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. Cookie dough - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174961/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.