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  6. Leek vs. Fish oil

Leek vs. Fish oil — In-Depth Nutrition Comparison

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What are the main differences between Leek and Fish oil?

  • Fish oil has less Iron, Manganese, Vitamin B6, Folate, Copper, Vitamin C, Vitamin A RAE, and Fiber than Leek.
  • Fish oil's daily need coverage for Cholesterol is 255% higher.
  • Leek contains less Saturated Fat.

We used Leeks, (bulb and lower leaf-portion), raw and Fish oil, herring types in this comparison.

Infographic

Leek vs Fish oil 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
9
:
1
Fish oil
Fish oil
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains less Sodium -100%
Leek
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 79% 20% 15% 16% 3% 4% 40% 63% 6%
Fish oil
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Calcium +∞%
Contains more Iron +∞%
Contains more Magnesium +∞%
Contains more Phosphorus +∞%
Contains more Potassium +∞%
Contains more Zinc +∞%
Contains more Copper +∞%
Contains more Manganese +∞%
Contains more Selenium +∞%
Contains less Sodium -100%

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
11
:
0
Fish oil
Fish oil
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%
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%
Fish oil
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +∞%
Contains more Vitamin B2 +∞%
Contains more Vitamin B3 +∞%
Contains more Vitamin B5 +∞%
Contains more Vitamin B6 +∞%
Contains more Folate +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leek
Leek
4
:
1
Fish oil
Fish oil
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +33233.3%
Leek
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Fish oil
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Contains more Protein +∞%
Contains more Carbs +∞%
Contains more Water +∞%
Contains more Other +∞%
Contains more Fats +33233.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Leek
Leek
1
:
2
Fish oil
Fish oil
Contains less Saturated Fat -99.8%
Contains more Monounsaturated Fat +1414000%
Contains more Polyunsaturated fat +9300%
Leek
19% 2% 79%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.166 g
Fish oil
23% 61% 17%
Saturated Fat: 21.29 g
Monounsaturated Fat: 56.564 g
Polyunsaturated fat: 15.604 g
Contains less Saturated Fat -99.8%
Contains more Monounsaturated Fat +1414000%
Contains more Polyunsaturated fat +9300%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Leek Fish oil
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok

All nutrients comparison - raw data values

Nutrient Leek Fish oil Opinion
Net carbs 12.35g 0g Leek
Protein 1.5g 0g Leek
Fats 0.3g 100g Fish oil
Carbs 14.15g 0g Leek
Calories 61kcal 902kcal Fish oil
Sugar 3.9g Fish oil
Fiber 1.8g 0g Leek
Calcium 59mg 0mg Leek
Iron 2.1mg 0mg Leek
Magnesium 28mg 0mg Leek
Phosphorus 35mg 0mg Leek
Potassium 180mg 0mg Leek
Sodium 20mg 0mg Fish oil
Zinc 0.12mg 0mg Leek
Copper 0.12mg 0mg Leek
Manganese 0.481mg 0mg Leek
Selenium 1µg 0µg Leek
Vitamin A 1667IU 0IU Leek
Vitamin A RAE 83µg 0µg Leek
Vitamin E 0.92mg Leek
Vitamin C 12mg 0mg Leek
Vitamin B1 0.06mg 0mg Leek
Vitamin B2 0.03mg 0mg Leek
Vitamin B3 0.4mg 0mg Leek
Vitamin B5 0.14mg 0mg Leek
Vitamin B6 0.233mg 0mg Leek
Folate 64µg 0µg Leek
Vitamin K 47µg Leek
Tryptophan 0.012mg Leek
Threonine 0.063mg Leek
Isoleucine 0.052mg Leek
Leucine 0.096mg Leek
Lysine 0.078mg Leek
Methionine 0.018mg Leek
Phenylalanine 0.055mg Leek
Valine 0.056mg Leek
Histidine 0.025mg Leek
Cholesterol 0mg 766mg Leek
Saturated Fat 0.04g 21.29g Leek
Omega-3 - DHA 0g 4.206g Fish oil
Omega-3 - EPA 0g 6.273g Fish oil
Omega-3 - DPA 0g 0.619g Fish oil
Monounsaturated Fat 0.004g 56.564g Fish oil
Polyunsaturated fat 0.166g 15.604g Fish oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Leek Fish oil
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
0%
Fish oil
Minerals Daily Need Coverage Score
26%
Leek
0%
Fish oil

Comparison summary

Which food is lower in Cholesterol?
Leek
Leek is lower in Cholesterol (difference - 766mg)
Which food is lower in Saturated Fat?
Leek
Leek is lower in Saturated Fat (difference - 21.25g)
Which food is cheaper?
Leek
Leek is cheaper (difference - $4.6)
Which food is richer in minerals?
Leek
Leek is relatively richer in minerals
Which food is richer in vitamins?
Leek
Leek is relatively richer in vitamins
Which food is lower in Sugar?
Fish oil
Fish oil is lower in Sugar (difference - 3.9g)
Which food contains less Sodium?
Fish oil
Fish oil contains less Sodium (difference - 20mg)
Which food is lower in glycemic index?
Fish oil
Fish oil is lower in glycemic index (difference - 32)

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. Fish oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172340/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.