Leek vs. Crackers — In-Depth Nutrition Comparison
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A recap on differences between leek and crackers
- Leek is higher in vitamin A, yet crackers are higher in vitamin B2, phosphorus, vitamin B1, vitamin B3, iron, vitamin K, and vitamin E.
- Leek covers your daily vitamin A needs 33% more than crackers.
- The amount of sodium in leek is lower.
- The glycemic index of leek is lower.
Food varieties used in this article are Leeks, (bulb and lower leaf-portion), raw and Crackers, standard snack-type, regular.
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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.
| Contains more MagnesiumMagnesium | +55.6% |
| Contains more PotassiumPotassium | +52.5% |
| Contains more CopperCopper | +15.4% |
| Contains less SodiumSodium | -97.2% |
| Contains more CalciumCalcium | +103.4% |
| Contains more IronIron | +91.9% |
| Contains more ZincZinc | +308.3% |
| Contains more PhosphorusPhosphorus | +608.6% |
| Contains more SeleniumSelenium | +570% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B6Vitamin B6 | +269.8% |
| Contains more Vitamin EVitamin E | +229.3% |
| Contains more Vitamin B1Vitamin B1 | +593.3% |
| Contains more Vitamin B2Vitamin B2 | +1420% |
| Contains more Vitamin B3Vitamin B3 | +988% |
| Contains more Vitamin B5Vitamin B5 | +197.9% |
| Contains more Vitamin KVitamin K | +47.4% |
| Contains more FolateFolate | +43.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Polyunsaturated fat | 0.166g | 13.137g | 86% |
| Fats | 0.3g | 26.43g | 40% |
| Vitamin B2 | 0.03mg | 0.456mg | 33% |
| Sodium | 20mg | 726mg | 31% |
| Vitamin B1 | 0.06mg | 0.416mg | 30% |
| Phosphorus | 35mg | 248mg | 30% |
| Vitamin B3 | 0.4mg | 4.352mg | 25% |
| Saturated fat | 0.04g | 5.562g | 25% |
| Iron | 2.1mg | 4.03mg | 24% |
| Calories | 61kcal | 510kcal | 22% |
| Starch | 49.69g | 20% | |
| Vitamin K | 47µg | 69.3µg | 19% |
| Carbs | 14.15g | 61.3g | 16% |
| Monounsaturated fat | 0.004g | 6.553g | 16% |
| Vitamin E | 0.92mg | 3.03mg | 14% |
| Vitamin C | 12mg | 0mg | 13% |
| Vitamin B6 | 0.233mg | 0.063mg | 13% |
| Protein | 1.5g | 6.64g | 10% |
| Selenium | 1µg | 6.7µg | 10% |
| Vitamin A | 83µg | 0µg | 9% |
| Folate | 64µg | 92µg | 7% |
| Calcium | 59mg | 120mg | 6% |
| Vitamin B5 | 0.14mg | 0.417mg | 6% |
| Zinc | 0.12mg | 0.49mg | 3% |
| Fiber | 1.8g | 2.3g | 2% |
| Magnesium | 28mg | 18mg | 2% |
| Potassium | 180mg | 118mg | 2% |
| Copper | 0.12mg | 0.104mg | 2% |
| Net carbs | 12.35g | 59g | N/A |
| Sugar | 3.9g | 8.18g | N/A |
| Manganese | 0.481mg | 0.491mg | 0% |
| Trans fat | 0g | 1.076g | N/A |
| Choline | 9.5mg | 9.6mg | 0% |
| Tryptophan | 0.012mg | 0.084mg | 0% |
| Threonine | 0.063mg | 0.193mg | 0% |
| Isoleucine | 0.052mg | 0.246mg | 0% |
| Leucine | 0.096mg | 0.471mg | 0% |
| Lysine | 0.078mg | 0.103mg | 0% |
| Methionine | 0.018mg | 0.112mg | 0% |
| Phenylalanine | 0.055mg | 0.331mg | 0% |
| Valine | 0.056mg | 0.294mg | 0% |
| Histidine | 0.025mg | 0.145mg | 0% |
| Fructose | 0.29g | 0% | |
| Omega-3 - ALA | 1.485g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.062g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.009g | N/A | |
| Omega-6 - Linoleic acid | 11.48g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +2543.3% |
| Contains more ProteinProtein | +342.7% |
| Contains more FatsFats | +8710% |
| Contains more CarbsCarbs | +333.2% |
| Contains more OtherOther | +137.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -99.3% |
| Contains more Mono. FatMonounsaturated fat | +163725% |
| Contains more Poly. FatPolyunsaturated fat | +7813.9% |
