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  6. Leek vs. Kung Pao chicken

Leek vs. Kung Pao chicken — In-Depth Nutrition Comparison

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A recap on the differences between leek and kung Pao chicken

  • Leek is higher in vitamin K, iron, folate, manganese, and vitamin A, yet kung Pao chicken is higher in vitamin B3, selenium, and phosphorus.
  • Leek covers your daily vitamin K needs 28% more than kung Pao chicken.
  • Leek contains 4 times more folate than kung Pao chicken. While leek contains 64µg of folate, kung Pao chicken contains only 16µg.
  • The amount of sodium in leek is lower.
  • The glycemic index of leek is lower.

Food varieties used in this article are Leeks, (bulb and lower leaf-portion), raw and Restaurant, Chinese, kung pao chicken.

Infographic

Leek vs Kung Pao chicken 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
6
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 17% 6% 19% 29% 24% 20% 40% 52% 33% 44%
Contains more MagnesiumMagnesium +16.7%
Contains more CalciumCalcium +195%
Contains more IronIron +176.3%
Contains more CopperCopper +64.4%
Contains less SodiumSodium -95%
Contains more ManganeseManganese +87.9%
Contains more PotassiumPotassium +21.1%
Contains more ZincZinc +516.7%
Contains more PhosphorusPhosphorus +168.6%
Contains more SeleniumSelenium +710%

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
5
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 24% 22% 20% 0% 8% 13% 52% 30% 56% 14% 34% 12% 20%
Contains more Vitamin CVitamin C +69%
Contains more Vitamin AVitamin A +27.7%
Contains more Vitamin B1Vitamin B1 +87.5%
Contains more Vitamin KVitamin K +245.6%
Contains more FolateFolate +300%
Contains more Vitamin EVitamin E +10.9%
Contains more Vitamin B2Vitamin B2 +83.3%
Contains more Vitamin B3Vitamin B3 +589.3%
Contains more Vitamin B5Vitamin B5 +257.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +293.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.243mg

All nutrients comparison - raw data values

Nutrient Leek Kung Pao chicken DV% diff.
Vitamin K 47µg 13.6µg 28%
Polyunsaturated fat 0.166g 3.02g 19%
Protein 1.5g 9.76g 17%
Iron 2.1mg 0.76mg 17%
Sodium 20mg 402mg 17%
Vitamin B3 0.4mg 2.757mg 15%
Selenium 1µg 8.1µg 13%
Folate 64µg 16µg 12%
Fats 0.3g 6.98g 10%
Manganese 0.481mg 0.256mg 10%
Cholesterol 0mg 26mg 9%
Phosphorus 35mg 94mg 8%
Vitamin B5 0.14mg 0.5mg 7%
Saturated fat 0.04g 1.352g 6%
Zinc 0.12mg 0.74mg 6%
Copper 0.12mg 0.073mg 5%
Vitamin B12 0µg 0.11µg 5%
Choline 9.5mg 37.4mg 5%
Monounsaturated fat 0.004g 2.173g 5%
Vitamin C 12mg 7.1mg 5%
Calcium 59mg 20mg 4%
Calories 61kcal 129kcal 3%
Vitamin A 83µg 65µg 2%
Carbs 14.15g 6.87g 2%
Vitamin B1 0.06mg 0.032mg 2%
Vitamin B2 0.03mg 0.055mg 2%
Fructose 0.54g 1%
Vitamin B6 0.233mg 0.243mg 1%
Vitamin E 0.92mg 1.02mg 1%
Fiber 1.8g 1.5g 1%
Potassium 180mg 218mg 1%
Magnesium 28mg 24mg 1%
Starch 2.53g 1%
Net carbs 12.35g 5.37g N/A
Sugar 3.9g 3.03g N/A
Trans fat 0g 0.034g N/A
Tryptophan 0.012mg 0.118mg 0%
Threonine 0.063mg 0.407mg 0%
Isoleucine 0.052mg 0.431mg 0%
Leucine 0.096mg 0.775mg 0%
Lysine 0.078mg 0.449mg 0%
Methionine 0.018mg 0.24mg 0%
Phenylalanine 0.055mg 0.402mg 0%
Valine 0.056mg 0.47mg 0%
Histidine 0.025mg 0.265mg 0%
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - DHA 0g 0.003g N/A
Omega-3 - ALA 0.244g N/A
Omega-3 - DPA 0g 0.004g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 2.688g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leek
Leek
2
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
10% 7% 7% 75%
Protein: 9.76 g
Fats: 6.98 g
Carbs: 6.87 g
Water: 74.78 g
Other: 1.61 g
Contains more CarbsCarbs +106%
Contains more ProteinProtein +550.7%
Contains more FatsFats +2226.7%
Contains more OtherOther +53.3%
~equal in Water ~74.78g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Leek
Leek
1
19% 2% 79%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.166 g
21% 33% 46%
Saturated fat: Sat. Fat 1.352 g
Monounsaturated fat: Mono. Fat 2.173 g
Polyunsaturated fat: Poly. Fat 3.02 g
Contains less Sat. FatSaturated fat -97%
Contains more Mono. FatMonounsaturated fat +54225%
Contains more Poly. FatPolyunsaturated fat +1719.3%

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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. Kung Pao chicken - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167676/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.