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Leek vs. Ginger — In-Depth Nutrition Comparison

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Important differences between leek and ginger

  • Leek has more vitamin K, vitamin A, iron, folate, manganese, vitamin C, and vitamin B6; however, ginger has more copper and potassium.
  • Leek's daily need coverage for vitamin K is 39% more.
  • Leek has a higher glycemic index than ginger.

The food varieties used in the comparison are Leeks, (bulb and lower leaf-portion), raw and Ginger root, raw.

Infographic

Leek vs Ginger 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
4
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%
Ginger
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 4.8% 37% 23% 75% 9.3% 15% 1.7% 30% 3.8%
Contains more CalciumCalcium +268.8%
Contains more IronIron +250%
Contains more ManganeseManganese +110%
Contains more SeleniumSelenium +42.9%
Contains more MagnesiumMagnesium +53.6%
Contains more PotassiumPotassium +130.6%
Contains more CopperCopper +88.3%
Contains more ZincZinc +183.3%
Contains less SodiumSodium -35%
~equal in Phosphorus ~34mg

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
7
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%
Ginger
4
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 17% 0% 5.2% 0% 6.3% 7.8% 14% 12% 37% 0% 0.25% 8.3% 16%
Contains more Vitamin CVitamin C +140%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +253.8%
Contains more Vitamin B1Vitamin B1 +140%
Contains more Vitamin B6Vitamin B6 +45.6%
Contains more Vitamin KVitamin K +46900%
Contains more FolateFolate +481.8%
Contains more Vitamin B2Vitamin B2 +13.3%
Contains more Vitamin B3Vitamin B3 +87.5%
Contains more Vitamin B5Vitamin B5 +45%
Contains more CholineCholine +203.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~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
Ginger
3
2% 18% 79%
Protein: 1.82 g
Fats: 0.75 g
Carbs: 17.77 g
Water: 78.89 g
Other: 0.77 g
Contains more OtherOther +36.4%
Contains more ProteinProtein +21.3%
Contains more FatsFats +150%
Contains more CarbsCarbs +25.6%
~equal in Water ~78.89g

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
Ginger
1
40% 30% 30%
Saturated fat: Sat. Fat 0.203 g
Monounsaturated fat: Mono. Fat 0.154 g
Polyunsaturated fat: Poly. Fat 0.154 g
Contains less Sat. FatSaturated fat -80.3%
Contains more Mono. FatMonounsaturated fat +3750%
~equal in Polyunsaturated fat ~0.154g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Leek Ginger DV% diff.
Vitamin K 47µg 0.1µg 39%
Iron 2.1mg 0.6mg 19%
Folate 64µg 11µg 13%
Copper 0.12mg 0.226mg 12%
Manganese 0.481mg 0.229mg 11%
Vitamin A 83µg 0µg 9%
Vitamin C 12mg 5mg 8%
Potassium 180mg 415mg 7%
Vitamin B6 0.233mg 0.16mg 6%
Choline 9.5mg 28.8mg 4%
Magnesium 28mg 43mg 4%
Calcium 59mg 16mg 4%
Vitamin E 0.92mg 0.26mg 4%
Vitamin B1 0.06mg 0.025mg 3%
Zinc 0.12mg 0.34mg 2%
Vitamin B3 0.4mg 0.75mg 2%
Protein 1.5g 1.82g 1%
Saturated fat 0.04g 0.203g 1%
Vitamin B5 0.14mg 0.203mg 1%
Calories 61kcal 80kcal 1%
Selenium 1µg 0.7µg 1%
Fiber 1.8g 2g 1%
Carbs 14.15g 17.77g 1%
Fats 0.3g 0.75g 1%
Net carbs 12.35g 15.77g N/A
Sugar 3.9g 1.7g N/A
Phosphorus 35mg 34mg 0%
Sodium 20mg 13mg 0%
Vitamin B2 0.03mg 0.034mg 0%
Monounsaturated fat 0.004g 0.154g 0%
Polyunsaturated fat 0.166g 0.154g 0%
Tryptophan 0.012mg 0.012mg 0%
Threonine 0.063mg 0.036mg 0%
Isoleucine 0.052mg 0.051mg 0%
Leucine 0.096mg 0.074mg 0%
Lysine 0.078mg 0.057mg 0%
Methionine 0.018mg 0.013mg 0%
Phenylalanine 0.055mg 0.045mg 0%
Valine 0.056mg 0.073mg 0%
Histidine 0.025mg 0.03mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Leek Ginger
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
9%
Ginger
Minerals Daily Need Coverage Score
26%
Leek
23%
Ginger

Comparison summary

Which food is lower in Saturated fat?
Leek
Leek is lower in Saturated fat (difference - 0.163g)
Which food is cheaper?
Leek
Leek is cheaper (difference - $0.1)
Which food is lower in Sugar?
Ginger
Ginger is lower in Sugar (difference - 2.2g)
Which food contains less Sodium?
Ginger
Ginger contains less Sodium (difference - 7mg)
Which food is lower in glycemic index?
Ginger
Ginger is lower in glycemic index (difference - 22)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Ginger - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169231/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.