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  6. Leek vs. Lambsquarters

Leek vs. Lambsquarters — In-Depth Nutrition Comparison

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Significant differences between leek and lambsquarters

  • Leek has more iron and folate; however, lambsquarters are richer in vitamin A, vitamin C, vitamin B2, calcium, copper, manganese, fiber, and vitamin B1.
  • Lambsquarters cover your daily vitamin A needs 199% more than leek.
  • Lambsquarters have 2 times less folate than leek. Leek has 64µg of folate, while lambsquarters have 30µg.

Specific food types used in this comparison are Leeks, (bulb and lower leaf-portion), raw and Lambsquarters, raw.

Infographic

Leek vs Lambsquarters 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
2
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 24% 93% 40% 45% 98% 12% 31% 5.6% 102% 4.9%
Contains more IronIron +75%
Contains less SodiumSodium -53.5%
Contains more MagnesiumMagnesium +21.4%
Contains more CalciumCalcium +423.7%
Contains more PotassiumPotassium +151.1%
Contains more CopperCopper +144.2%
Contains more ZincZinc +266.7%
Contains more PhosphorusPhosphorus +105.7%
Contains more ManganeseManganese +62.6%
~equal in Selenium ~0.9µg

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 267% 193% 0% 0% 40% 102% 23% 5.5% 63% 0% 0% 23% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +52.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +113.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +566.7%
Contains more Vitamin AVitamin A +598.8%
Contains more Vitamin B1Vitamin B1 +166.7%
Contains more Vitamin B2Vitamin B2 +1366.7%
Contains more Vitamin B3Vitamin B3 +200%
Contains more Vitamin B6Vitamin B6 +17.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Leek Lambsquarters DV% diff.
Vitamin C 12mg 80mg 76%
Vitamin A 83µg 580µg 55%
Vitamin K 47µg 39%
Vitamin B2 0.03mg 0.44mg 32%
Calcium 59mg 309mg 25%
Copper 0.12mg 0.293mg 19%
Manganese 0.481mg 0.782mg 13%
Iron 2.1mg 1.2mg 11%
Fiber 1.8g 4g 9%
Folate 64µg 30µg 9%
Potassium 180mg 452mg 8%
Vitamin B1 0.06mg 0.16mg 8%
Vitamin E 0.92mg 6%
Vitamin B3 0.4mg 1.2mg 5%
Phosphorus 35mg 72mg 5%
Protein 1.5g 4.2g 5%
Zinc 0.12mg 0.44mg 3%
Vitamin B6 0.233mg 0.274mg 3%
Carbs 14.15g 7.3g 2%
Choline 9.5mg 2%
Polyunsaturated fat 0.166g 0.351g 1%
Vitamin B5 0.14mg 0.092mg 1%
Calories 61kcal 43kcal 1%
Sodium 20mg 43mg 1%
Magnesium 28mg 34mg 1%
Fats 0.3g 0.8g 1%
Net carbs 12.35g 3.3g N/A
Sugar 3.9g N/A
Selenium 1µg 0.9µg 0%
Saturated fat 0.04g 0.059g 0%
Monounsaturated fat 0.004g 0.15g 0%
Tryptophan 0.012mg 0.038mg 0%
Threonine 0.063mg 0.163mg 0%
Isoleucine 0.052mg 0.253mg 0%
Leucine 0.096mg 0.35mg 0%
Lysine 0.078mg 0.354mg 0%
Methionine 0.018mg 0.049mg 0%
Phenylalanine 0.055mg 0.166mg 0%
Valine 0.056mg 0.226mg 0%
Histidine 0.025mg 0.116mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leek
Leek
1
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
4% 7% 84% 3%
Protein: 4.2 g
Fats: 0.8 g
Carbs: 7.3 g
Water: 84.3 g
Other: 3.4 g
Contains more CarbsCarbs +93.8%
Contains more ProteinProtein +180%
Contains more FatsFats +166.7%
Contains more OtherOther +223.8%
~equal in Water ~84.3g

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
11% 27% 63%
Saturated fat: Sat. Fat 0.059 g
Monounsaturated fat: Mono. Fat 0.15 g
Polyunsaturated fat: Poly. Fat 0.351 g
Contains less Sat. FatSaturated fat -32.2%
Contains more Mono. FatMonounsaturated fat +3650%
Contains more Poly. FatPolyunsaturated fat +111.4%

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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. Lambsquarters - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169244/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.