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  6. Leek vs. Egg

Leek vs. Egg — In-Depth Nutrition Comparison

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A recap on differences between Leek and Egg

  • Leek is higher in Vitamin K, and Manganese, yet Egg is higher in Copper, Selenium, Choline, Vitamin B12, Vitamin B2, Vitamin B5, and Phosphorus.
  • Egg covers your daily Copper needs 209% more than Leek.
  • Leek contains 157 times more Vitamin K than Egg. While Leek contains 47µg of Vitamin K, Egg contains only 0.3µg.

Food varieties used in this article are Leeks, (bulb and lower leaf-portion), raw and Egg, whole, cooked, hard-boiled.

Infographic

Leek vs Egg 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
:
4
Egg
Egg
Contains more Calcium +18%
Contains more Iron +76.5%
Contains more Magnesium +180%
Contains more Potassium +42.9%
Contains less Sodium -83.9%
Contains more Manganese +1750%
Contains more Phosphorus +391.4%
Contains more Zinc +775%
Contains more Copper +1566.7%
Contains more Selenium +2980%
Leek
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 79% 20% 15% 16% 3% 4% 40% 63% 6%
Egg
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 15% 45% 8% 74% 12% 17% 29% 667% 4% 169%
Contains more Calcium +18%
Contains more Iron +76.5%
Contains more Magnesium +180%
Contains more Potassium +42.9%
Contains less Sodium -83.9%
Contains more Manganese +1750%
Contains more Phosphorus +391.4%
Contains more Zinc +775%
Contains more Copper +1566.7%
Contains more Selenium +2980%

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
:
6
Egg
Egg
Contains more Vitamin A +220.6%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +525%
Contains more Vitamin B6 +92.6%
Contains more Folate +45.5%
Contains more Vitamin K +15566.7%
Contains more Vitamin E +12%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +1610%
Contains more Vitamin B5 +898.6%
Contains more Vitamin B12 +∞%
Equal in Vitamin B1 - 0.066
Leek
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 101% 19% 0% 40% 15% 7% 8% 9% 54% 48% 0% 118%
Egg
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 32% 21% 67% 0% 17% 119% 2% 84% 28% 33% 139% 1%
Contains more Vitamin A +220.6%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +525%
Contains more Vitamin B6 +92.6%
Contains more Folate +45.5%
Contains more Vitamin K +15566.7%
Contains more Vitamin E +12%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +1610%
Contains more Vitamin B5 +898.6%
Contains more Vitamin B12 +∞%
Equal in Vitamin B1 - 0.066

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leek
Leek
2
:
3
Egg
Egg
Contains more Carbs +1163.4%
Contains more Water +11.2%
Contains more Protein +738.7%
Contains more Fats +3436.7%
Equal in Other - 1.07
Leek
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Egg
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Contains more Carbs +1163.4%
Contains more Water +11.2%
Contains more Protein +738.7%
Contains more Fats +3436.7%
Equal in Other - 1.07

Fat Type Comparison

Fat type breakdown side-by-side comparison
Leek
Leek
1
:
2
Egg
Egg
Contains less Saturated Fat -98.8%
Contains more Monounsaturated Fat +101825%
Contains more Polyunsaturated fat +751.8%
Leek
19% 2% 79%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.166 g
Egg
37% 47% 16%
Saturated Fat: 3.267 g
Monounsaturated Fat: 4.077 g
Polyunsaturated fat: 1.414 g
Contains less Saturated Fat -98.8%
Contains more Monounsaturated Fat +101825%
Contains more Polyunsaturated fat +751.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Leek Egg
Lower in Sodium ok
Lower in Cholesterol 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 Egg Opinion
Net carbs 12.35g 1.12g Leek
Protein 1.5g 12.58g Egg
Fats 0.3g 10.61g Egg
Carbs 14.15g 1.12g Leek
Calories 61kcal 155kcal Egg
Sugar 3.9g 1.12g Egg
Fiber 1.8g 0g Leek
Calcium 59mg 50mg Leek
Iron 2.1mg 1.19mg Leek
Magnesium 28mg 10mg Leek
Phosphorus 35mg 172mg Egg
Potassium 180mg 126mg Leek
Sodium 20mg 124mg Leek
Zinc 0.12mg 1.05mg Egg
Copper 0.12mg 2mg Egg
Manganese 0.481mg 0.026mg Leek
Selenium 1µg 30.8µg Egg
Vitamin A 1667IU 520IU Leek
Vitamin A RAE 83µg 149µg Egg
Vitamin E 0.92mg 1.03mg Egg
Vitamin D 0IU 87IU Egg
Vitamin D 0µg 2.2µg Egg
Vitamin C 12mg 0mg Leek
Vitamin B1 0.06mg 0.066mg Egg
Vitamin B2 0.03mg 0.513mg Egg
Vitamin B3 0.4mg 0.064mg Leek
Vitamin B5 0.14mg 1.398mg Egg
Vitamin B6 0.233mg 0.121mg Leek
Folate 64µg 44µg Leek
Vitamin B12 0µg 1.11µg Egg
Vitamin K 47µg 0.3µg Leek
Tryptophan 0.012mg 0.153mg Egg
Threonine 0.063mg 0.604mg Egg
Isoleucine 0.052mg 0.686mg Egg
Leucine 0.096mg 1.075mg Egg
Lysine 0.078mg 0.904mg Egg
Methionine 0.018mg 0.392mg Egg
Phenylalanine 0.055mg 0.668mg Egg
Valine 0.056mg 0.767mg Egg
Histidine 0.025mg 0.298mg Egg
Cholesterol 0mg 373mg Leek
Saturated Fat 0.04g 3.267g Leek
Omega-3 - DHA 0g 0.038g Egg
Omega-3 - EPA 0g 0.005g Egg
Monounsaturated Fat 0.004g 4.077g Egg
Polyunsaturated fat 0.166g 1.414g Egg

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Leek Egg
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
35%
Leek
45%
Egg
Minerals Daily Need Coverage Score
26%
Leek
103%
Egg

Comparison summary

Which food contains less Sodium?
Leek
Leek contains less Sodium (difference - 104mg)
Which food is lower in Cholesterol?
Leek
Leek is lower in Cholesterol (difference - 373mg)
Which food is lower in Saturated Fat?
Leek
Leek is lower in Saturated Fat (difference - 3.227g)
Which food is cheaper?
Leek
Leek is cheaper (difference - $0.6)
Which food is lower in Sugar?
Egg
Egg is lower in Sugar (difference - 2.78g)
Which food is lower in glycemic index?
Egg
Egg 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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.