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  6. Leek vs. Edible mushroom

Leek vs. Edible mushroom — In-Depth Nutrition Comparison

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What are the main differences between leek and edible mushroom?

  • Leek is richer in vitamin K, vitamin A, iron, manganese, and folate, yet edible mushroom is richer in vitamin B2, vitamin B5, copper, vitamin B3, and selenium.
  • Leek's daily need coverage for vitamin K is 39% higher.

We used Leeks, (bulb and lower leaf-portion), raw and Mushrooms, white, raw types in this comparison.

Infographic

Leek vs Edible mushroom 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
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 6.4% 0.9% 28% 19% 106% 14% 37% 0.65% 6.1% 51%
Contains more MagnesiumMagnesium +211.1%
Contains more CalciumCalcium +1866.7%
Contains more IronIron +320%
Contains more ManganeseManganese +923.4%
Contains more PotassiumPotassium +76.7%
Contains more CopperCopper +165%
Contains more ZincZinc +333.3%
Contains more PhosphorusPhosphorus +145.7%
Contains less SodiumSodium -75%
Contains more SeleniumSelenium +830%

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
6
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 7% 0% 0.2% 3% 20% 93% 68% 90% 24% 5% 0% 13% 9.4%
Contains more Vitamin CVitamin C +471.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +9100%
Contains more Vitamin B6Vitamin B6 +124%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +276.5%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +35%
Contains more Vitamin B2Vitamin B2 +1240%
Contains more Vitamin B3Vitamin B3 +801.8%
Contains more Vitamin B5Vitamin B5 +969.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +82.1%

All nutrients comparison - raw data values

Nutrient Leek Edible mushroom DV% diff.
Vitamin K 47µg 0µg 39%
Vitamin B2 0.03mg 0.402mg 29%
Vitamin B5 0.14mg 1.497mg 27%
Copper 0.12mg 0.318mg 22%
Vitamin B3 0.4mg 3.607mg 20%
Iron 2.1mg 0.5mg 20%
Manganese 0.481mg 0.047mg 19%
Selenium 1µg 9.3µg 15%
Folate 64µg 17µg 12%
Vitamin C 12mg 2.1mg 11%
Vitamin B6 0.233mg 0.104mg 10%
Vitamin A 83µg 0µg 9%
Phosphorus 35mg 86mg 7%
Vitamin E 0.92mg 0.01mg 6%
Calcium 59mg 3mg 6%
Magnesium 28mg 9mg 5%
Zinc 0.12mg 0.52mg 4%
Carbs 14.15g 3.26g 4%
Potassium 180mg 318mg 4%
Protein 1.5g 3.09g 3%
Fiber 1.8g 1g 3%
Vitamin B12 0µg 0.04µg 2%
Calories 61kcal 22kcal 2%
Vitamin B1 0.06mg 0.081mg 2%
Vitamin D 0µg 0.2µg 1%
Sodium 20mg 5mg 1%
Vitamin D 0IU 7IU 1%
Choline 9.5mg 17.3mg 1%
Fats 0.3g 0.34g 0%
Net carbs 12.35g 2.26g N/A
Sugar 3.9g 1.98g N/A
Saturated fat 0.04g 0.05g 0%
Monounsaturated fat 0.004g 0g 0%
Polyunsaturated fat 0.166g 0.16g 0%
Tryptophan 0.012mg 0.035mg 0%
Threonine 0.063mg 0.107mg 0%
Isoleucine 0.052mg 0.076mg 0%
Leucine 0.096mg 0.12mg 0%
Lysine 0.078mg 0.107mg 0%
Methionine 0.018mg 0.031mg 0%
Phenylalanine 0.055mg 0.085mg 0%
Valine 0.056mg 0.232mg 0%
Histidine 0.025mg 0.057mg 0%
Fructose 0.17g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leek
Leek
2
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
3% 3% 92%
Protein: 3.09 g
Fats: 0.34 g
Carbs: 3.26 g
Water: 92.45 g
Other: 0.86 g
Contains more CarbsCarbs +334%
Contains more OtherOther +22.1%
Contains more ProteinProtein +106%
Contains more FatsFats +13.3%
Contains more WaterWater +11.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Leek
Leek
3
19% 2% 79%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.166 g
24% 76%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0.16 g
Contains less Sat. FatSaturated fat -20%
Contains more Mono. FatMonounsaturated fat +∞%
~equal in Polyunsaturated fat ~0.16g

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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. Edible mushroom - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169251/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.