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Leek vs. Frog legs — In-Depth Nutrition Comparison

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What are the main differences between leek and frog legs?

  • Leek is richer in vitamin K, vitamin A, vitamin C, and folate, yet frog legs are richer in selenium, vitamin B2, vitamin B12, phosphorus, and copper.
  • Leek's daily need coverage for vitamin K is 39% higher.
  • Frog legs have a lower glycemic index than leek.

We used Leeks, (bulb and lower leaf-portion), raw and Frog legs, raw types in this comparison.

Infographic

Leek vs Frog legs 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
5
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 14% 5.4% 25% 56% 83% 27% 63% 7.6% 0% 77%
Contains more MagnesiumMagnesium +40%
Contains more CalciumCalcium +227.8%
Contains more IronIron +40%
Contains less SodiumSodium -65.5%
Contains more ManganeseManganese +∞%
Contains more PotassiumPotassium +58.3%
Contains more CopperCopper +108.3%
Contains more ZincZinc +733.3%
Contains more PhosphorusPhosphorus +320%
Contains more SeleniumSelenium +1310%

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
6
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% 5% 20% 3% 35% 58% 23% 0% 28% 50% 0.25% 11% 35%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +453.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +94.2%
Contains more Vitamin KVitamin K +46900%
Contains more FolateFolate +326.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +133.3%
Contains more Vitamin B2Vitamin B2 +733.3%
Contains more Vitamin B3Vitamin B3 +200%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +584.2%
~equal in Vitamin E ~1mg

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
16% 82%
Protein: 16.4 g
Fats: 0.3 g
Carbs: 0 g
Water: 81.9 g
Other: 1.4 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +993.3%
Contains more OtherOther +33.3%
~equal in Fats ~0.3g
~equal in Water ~81.9g

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
33% 23% 44%
Saturated fat: Sat. Fat 0.076 g
Monounsaturated fat: Mono. Fat 0.053 g
Polyunsaturated fat: Poly. Fat 0.102 g
Contains less Sat. FatSaturated fat -47.4%
Contains more Poly. FatPolyunsaturated fat +62.7%
Contains more Mono. FatMonounsaturated fat +1225%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Leek Frog legs
Lower in Cholesterol ok
Lower in Sodium 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 Frog legs DV% diff.
Vitamin K 47µg 0.1µg 39%
Protein 1.5g 16.4g 30%
Selenium 1µg 14.1µg 24%
Manganese 0.481mg 21%
Vitamin B2 0.03mg 0.25mg 17%
Vitamin B12 0µg 0.4µg 17%
Cholesterol 0mg 50mg 17%
Phosphorus 35mg 147mg 16%
Copper 0.12mg 0.25mg 14%
Vitamin C 12mg 0mg 13%
Folate 64µg 15µg 12%
Choline 9.5mg 65mg 10%
Vitamin B6 0.233mg 0.12mg 9%
Vitamin A 83µg 15µg 8%
Zinc 0.12mg 1mg 8%
Iron 2.1mg 1.5mg 8%
Fiber 1.8g 0g 7%
Vitamin B1 0.06mg 0.14mg 7%
Carbs 14.15g 0g 5%
Vitamin B3 0.4mg 1.2mg 5%
Calcium 59mg 18mg 4%
Vitamin B5 0.14mg 3%
Potassium 180mg 285mg 3%
Sodium 20mg 58mg 2%
Magnesium 28mg 20mg 2%
Calories 61kcal 73kcal 1%
Vitamin D 0µg 0.2µg 1%
Vitamin E 0.92mg 1mg 1%
Vitamin D 0IU 8IU 1%
Fats 0.3g 0.3g 0%
Net carbs 12.35g 0g N/A
Sugar 3.9g 0g N/A
Saturated fat 0.04g 0.076g 0%
Monounsaturated fat 0.004g 0.053g 0%
Polyunsaturated fat 0.166g 0.102g 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 0.014g N/A
Omega-3 - DHA 0g 0.02g N/A
Omega-3 - DPA 0g 0.007g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Leek Frog legs
Low Calories diet ok
Low Fats diet Equal
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
21%
Frog legs
Minerals Daily Need Coverage Score
26%
Leek
36%
Frog legs

Comparison summary

Which food is lower in Cholesterol?
Leek
Leek is lower in Cholesterol (difference - 50mg)
Which food contains less Sodium?
Leek
Leek contains less Sodium (difference - 38mg)
Which food is lower in Saturated fat?
Leek
Leek is lower in Saturated fat (difference - 0.036g)
Which food is cheaper?
Leek
Leek is cheaper (difference - $2.1)
Which food is lower in Sugar?
Frog legs
Frog legs is lower in Sugar (difference - 3.9g)
Which food is lower in glycemic index?
Frog legs
Frog legs 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. Frog legs - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168148/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.