Leek vs. English muffin — In-Depth Nutrition Comparison
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A recap on the differences between leeks and English muffins
- Leeks are higher in vitamin A, iron, vitamin B6, vitamin C, and folate, yet English muffins are higher in phosphorus, vitamin B1, vitamin B2, and vitamin B3.
- Leeks cover your daily vitamin A needs 33% more than English muffins.
- Leeks contain 120 times more vitamin C than English muffins. While leeks contain 12mg of vitamin C, English muffins contain only 0.1mg.
- The amount of sodium in leeks is lower.
- The glycemic index of leeks is lower.
Food varieties used in this article are Leeks, (bulb and lower leaf-portion), raw and English muffins, plain, unenriched, without calcium propionate (includes sourdough).
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.
| Contains more MagnesiumMagnesium | +33.3% |
| Contains more CalciumCalcium | +13.5% |
| Contains more PotassiumPotassium | +37.4% |
| Contains more IronIron | +136% |
| Contains less SodiumSodium | -95.7% |
| Contains more ManganeseManganese | +34.7% |
| Contains more SeleniumSelenium | +∞% |
| Contains more ZincZinc | +483.3% |
| Contains more PhosphorusPhosphorus | +280% |
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 | +11900% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B6Vitamin B6 | +441.9% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +73% |
| Contains more Vitamin B1Vitamin B1 | +201.7% |
| Contains more Vitamin B2Vitamin B2 | +413.3% |
| Contains more Vitamin B3Vitamin B3 | +291.5% |
| Contains more Vitamin B5Vitamin B5 | +218.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 47µg | 39% | |
| Sodium | 20mg | 464mg | 19% |
| Iron | 2.1mg | 0.89mg | 15% |
| Vitamin B6 | 0.233mg | 0.043mg | 15% |
| Phosphorus | 35mg | 133mg | 14% |
| Vitamin C | 12mg | 0.1mg | 13% |
| Protein | 1.5g | 7.7g | 12% |
| Carbs | 14.15g | 46g | 11% |
| Vitamin B1 | 0.06mg | 0.181mg | 10% |
| Vitamin B2 | 0.03mg | 0.154mg | 10% |
| Calories | 61kcal | 235kcal | 9% |
| Vitamin A | 83µg | 0µg | 9% |
| Vitamin B3 | 0.4mg | 1.566mg | 7% |
| Folate | 64µg | 37µg | 7% |
| Vitamin E | 0.92mg | 6% | |
| Vitamin B5 | 0.14mg | 0.446mg | 6% |
| Zinc | 0.12mg | 0.7mg | 5% |
| Manganese | 0.481mg | 0.357mg | 5% |
| Polyunsaturated fat | 0.166g | 0.888g | 5% |
| Fiber | 1.8g | 2.7g | 4% |
| Fats | 0.3g | 1.8g | 2% |
| Magnesium | 28mg | 21mg | 2% |
| Selenium | 1µg | 2% | |
| Vitamin B12 | 0µg | 0.04µg | 2% |
| Choline | 9.5mg | 2% | |
| Calcium | 59mg | 52mg | 1% |
| Potassium | 180mg | 131mg | 1% |
| Copper | 0.12mg | 0.129mg | 1% |
| Saturated fat | 0.04g | 0.259g | 1% |
| Monounsaturated fat | 0.004g | 0.302g | 1% |
| Net carbs | 12.35g | 43.3g | N/A |
| Sugar | 3.9g | N/A | |
| Tryptophan | 0.012mg | 0.092mg | 0% |
| Threonine | 0.063mg | 0.242mg | 0% |
| Isoleucine | 0.052mg | 0.315mg | 0% |
| Leucine | 0.096mg | 0.553mg | 0% |
| Lysine | 0.078mg | 0.241mg | 0% |
| Methionine | 0.018mg | 0.139mg | 0% |
| Phenylalanine | 0.055mg | 0.379mg | 0% |
| Valine | 0.056mg | 0.353mg | 0% |
| Histidine | 0.025mg | 0.17mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.5 g
Fats:
0.3 g
Carbs:
14.15 g
Water:
83 g
Other:
1.05 g
Protein:
7.7 g
Fats:
1.8 g
Carbs:
46 g
Water:
42.1 g
Other:
2.4 g
| Contains more WaterWater | +97.1% |
| Contains more ProteinProtein | +413.3% |
| Contains more FatsFats | +500% |
| Contains more CarbsCarbs | +225.1% |
| Contains more OtherOther | +128.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.04 g
Monounsaturated fat:
Mono. Fat
0.004 g
Polyunsaturated fat:
Poly. Fat
0.166 g
Saturated fat:
Sat. Fat
0.259 g
Monounsaturated fat:
Mono. Fat
0.302 g
Polyunsaturated fat:
Poly. Fat
0.888 g
| Contains less Sat. FatSaturated fat | -84.6% |
| Contains more Mono. FatMonounsaturated fat | +7450% |
| Contains more Poly. FatPolyunsaturated fat | +434.9% |
