Leek vs. Feta — In-Depth Nutrition Comparison
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A recap on differences between leek and feta
- Leek is higher in vitamin K, yet feta is higher in vitamin B12, vitamin B2, calcium, phosphorus, selenium, and zinc.
- Feta covers your daily saturated fat needs 75% more than leek.
- Leek contains 26 times more vitamin K than feta. While leek contains 47µg of vitamin K, feta contains only 1.8µg.
- The amount of sodium in leek is lower.
Food varieties used in this article are Leeks, (bulb and lower leaf-portion), raw and Cheese, feta.
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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 | +47.4% |
| Contains more PotassiumPotassium | +190.3% |
| Contains more IronIron | +223.1% |
| Contains more CopperCopper | +275% |
| Contains less SodiumSodium | -97.8% |
| Contains more ManganeseManganese | +1617.9% |
| Contains more CalciumCalcium | +735.6% |
| Contains more ZincZinc | +2300% |
| Contains more PhosphorusPhosphorus | +862.9% |
| Contains more SeleniumSelenium | +1400% |
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 EVitamin E | +411.1% |
| Contains more Vitamin KVitamin K | +2511.1% |
| Contains more FolateFolate | +100% |
| Contains more Vitamin AVitamin A | +50.6% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +156.7% |
| Contains more Vitamin B2Vitamin B2 | +2713.3% |
| Contains more Vitamin B3Vitamin B3 | +147.8% |
| Contains more Vitamin B5Vitamin B5 | +590.7% |
| Contains more Vitamin B6Vitamin B6 | +82% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +62.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 1.69µg | 70% |
| Saturated fat | 0.04g | 14.946g | 68% |
| Vitamin B2 | 0.03mg | 0.844mg | 63% |
| Calcium | 59mg | 493mg | 43% |
| Phosphorus | 35mg | 337mg | 43% |
| Sodium | 20mg | 917mg | 39% |
| Vitamin K | 47µg | 1.8µg | 38% |
| Fats | 0.3g | 21.28g | 32% |
| Cholesterol | 0mg | 89mg | 30% |
| Protein | 1.5g | 14.21g | 25% |
| Zinc | 0.12mg | 2.88mg | 25% |
| Selenium | 1µg | 15µg | 25% |
| Manganese | 0.481mg | 0.028mg | 20% |
| Iron | 2.1mg | 0.65mg | 18% |
| Vitamin B5 | 0.14mg | 0.967mg | 17% |
| Vitamin B6 | 0.233mg | 0.424mg | 15% |
| Vitamin C | 12mg | 0mg | 13% |
| Monounsaturated fat | 0.004g | 4.623g | 12% |
| Calories | 61kcal | 264kcal | 10% |
| Copper | 0.12mg | 0.032mg | 10% |
| Vitamin B1 | 0.06mg | 0.154mg | 8% |
| Folate | 64µg | 32µg | 8% |
| Fiber | 1.8g | 0g | 7% |
| Vitamin E | 0.92mg | 0.18mg | 5% |
| Vitamin A | 83µg | 125µg | 5% |
| Vitamin B3 | 0.4mg | 0.991mg | 4% |
| Carbs | 14.15g | 4.09g | 3% |
| Polyunsaturated fat | 0.166g | 0.591g | 3% |
| Potassium | 180mg | 62mg | 3% |
| Magnesium | 28mg | 19mg | 2% |
| Vitamin D | 0IU | 16IU | 2% |
| Vitamin D | 0µg | 0.4µg | 2% |
| Choline | 9.5mg | 15.4mg | 1% |
| Net carbs | 12.35g | 4.09g | N/A |
| Sugar | 3.9g | 4.09g | N/A |
| Tryptophan | 0.012mg | 0.2mg | 0% |
| Threonine | 0.063mg | 0.637mg | 0% |
| Isoleucine | 0.052mg | 0.803mg | 0% |
| Leucine | 0.096mg | 1.395mg | 0% |
| Lysine | 0.078mg | 1.219mg | 0% |
| Methionine | 0.018mg | 0.368mg | 0% |
| Phenylalanine | 0.055mg | 0.675mg | 0% |
| Valine | 0.056mg | 1.065mg | 0% |
| Histidine | 0.025mg | 0.397mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +246% |
| Contains more WaterWater | +50.3% |
| Contains more ProteinProtein | +847.3% |
| Contains more FatsFats | +6993.3% |
| Contains more OtherOther | +395.2% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -99.7% |
| Contains more Mono. FatMonounsaturated fat | +115475% |
| Contains more Poly. FatPolyunsaturated fat | +256% |
