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Leek vs. Fish soup — In-Depth Nutrition Comparison

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Significant differences between leek and fish soup

  • Leek has more vitamin K, vitamin A, iron, manganese, folate, vitamin B6, vitamin C, fiber, and copper; however, fish soup is richer in vitamin B12.
  • Leek covers your daily vitamin K needs 39% more than fish soup.

Specific food types used in this comparison are Leeks, (bulb and lower leaf-portion), raw and Soup, stock, fish, home-prepared.

Infographic

Leek vs Fish soup 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.
Leek
8
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 5% 0.9% 13% 0.38% 19% 1.6% 24% 20% 6.8% 5.5%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +1866.7%
Contains more PotassiumPotassium +25%
Contains more IronIron +20900%
Contains more CopperCopper +106.9%
Contains more ZincZinc +100%
Contains less SodiumSodium -87.2%
Contains more ManganeseManganese +825%
Contains more PhosphorusPhosphorus +60%
~equal in Selenium ~1µg

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
8
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 0.33% 0.67% 3.4% 0% 8.3% 18% 22% 20% 8.5% 86% 0% 1.5% 3.8%
Contains more Vitamin CVitamin C +11900%
Contains more Vitamin AVitamin A +4050%
Contains more Vitamin EVitamin E +441.2%
Contains more Vitamin B1Vitamin B1 +81.8%
Contains more Vitamin B6Vitamin B6 +529.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +3100%
Contains more CholineCholine +35.7%
Contains more Vitamin B2Vitamin B2 +153.3%
Contains more Vitamin B3Vitamin B3 +196.5%
Contains more Vitamin B5Vitamin B5 +135%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leek
2
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
2% 97%
Protein: 2.26 g
Fats: 0.81 g
Carbs: 0 g
Water: 96.6 g
Other: 0.33 g
Contains more CarbsCarbs +∞%
Contains more OtherOther +218.2%
Contains more ProteinProtein +50.7%
Contains more FatsFats +170%
Contains more WaterWater +16.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Leek
2
19% 2% 79%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.166 g
35% 41% 24%
Saturated fat: Sat. Fat 0.203 g
Monounsaturated fat: Mono. Fat 0.236 g
Polyunsaturated fat: Poly. Fat 0.138 g
Contains less Sat. FatSaturated fat -80.3%
Contains more Poly. FatPolyunsaturated fat +20.3%
Contains more Mono. FatMonounsaturated fat +5800%

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 soup
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Leek Fish soup DV% diff.
Vitamin K 47µg 0µg 39%
Vitamin B12 0µg 0.69µg 29%
Iron 2.1mg 0.01mg 26%
Manganese 0.481mg 0.052mg 19%
Folate 64µg 2µg 16%
Vitamin B6 0.233mg 0.037mg 15%
Vitamin C 12mg 0.1mg 13%
Vitamin A 83µg 2µg 9%
Fiber 1.8g 0g 7%
Copper 0.12mg 0.058mg 7%
Calcium 59mg 3mg 6%
Sodium 20mg 156mg 6%
Carbs 14.15g 0g 5%
Magnesium 28mg 7mg 5%
Vitamin B3 0.4mg 1.186mg 5%
Vitamin E 0.92mg 0.17mg 5%
Vitamin B5 0.14mg 0.329mg 4%
Vitamin B2 0.03mg 0.076mg 4%
Phosphorus 35mg 56mg 3%
Protein 1.5g 2.26g 2%
Calories 61kcal 16kcal 2%
Vitamin B1 0.06mg 0.033mg 2%
Zinc 0.12mg 0.06mg 1%
Potassium 180mg 144mg 1%
Fats 0.3g 0.81g 1%
Saturated fat 0.04g 0.203g 1%
Monounsaturated fat 0.004g 0.236g 1%
Net carbs 12.35g 0g N/A
Cholesterol 0mg 1mg 0%
Sugar 3.9g 0g N/A
Selenium 1µg 1µg 0%
Choline 9.5mg 7mg 0%
Polyunsaturated fat 0.166g 0.138g 0%
Tryptophan 0.012mg 0%
Threonine 0.063mg 0%
Isoleucine 0.052mg 0%
Leucine 0.096mg 0%
Lysine 0.078mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.055mg 0%
Valine 0.056mg 0%
Histidine 0.025mg 0%
Omega-3 - EPA 0g 0.035g N/A
Omega-3 - DHA 0g 0.049g N/A
Omega-3 - DPA 0g 0.017g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Leek Fish soup
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
27%
Leek
13%
Fish soup
Minerals Daily Need Coverage Score
26%
Leek
10%
Fish soup

Comparison summary

Which food is lower in Cholesterol?
Leek
Leek is lower in Cholesterol (difference - 1mg)
Which food contains less Sodium?
Leek
Leek contains less Sodium (difference - 136mg)
Which food is lower in Saturated fat?
Leek
Leek is lower in Saturated fat (difference - 0.163g)
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 soup
Fish soup is lower in Sugar (difference - 3.9g)
Which food is lower in glycemic index?
Fish soup
Fish soup is lower in glycemic index (difference - 32)
Which food is cheaper?
Fish soup
Fish soup is cheaper (difference - $0.4)

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 soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172885/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.