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Leek vs. Lentil — In-Depth Nutrition Comparison

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What are the main differences between leek and lentil?

  • Leek is richer in vitamin K, vitamin A, and vitamin C, yet lentil is richer in folate, fiber, phosphorus, iron, copper, zinc, and vitamin B5.
  • Leek's daily need coverage for vitamin K is 38% higher.
  • Leek has 208 times more vitamin A than lentil. Leek has 1667IU of vitamin A, while lentil has 8IU.

We used Leeks, (bulb and lower leaf-portion), raw and Lentils, mature seeds, cooked, boiled, without salt types in this comparison.

Infographic

Leek vs Lentil 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
1
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%
Lentil
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 5.7% 33% 125% 84% 35% 77% 0.26% 64% 15%
Contains more CalciumCalcium +210.5%
Contains more MagnesiumMagnesium +28.6%
Contains more PotassiumPotassium +105%
Contains more IronIron +58.6%
Contains more CopperCopper +109.2%
Contains more ZincZinc +958.3%
Contains more PhosphorusPhosphorus +414.3%
Contains less SodiumSodium -90%
Contains more SeleniumSelenium +180%
~equal in Manganese ~0.494mg

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
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%
Lentil
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 5% 0% 2.2% 0% 42% 17% 20% 38% 41% 0% 4.3% 136% 18%
Contains more Vitamin CVitamin C +700%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +736.4%
Contains more Vitamin B6Vitamin B6 +30.9%
Contains more Vitamin KVitamin K +2664.7%
Contains more Vitamin B1Vitamin B1 +181.7%
Contains more Vitamin B2Vitamin B2 +143.3%
Contains more Vitamin B3Vitamin B3 +165%
Contains more Vitamin B5Vitamin B5 +355.7%
Contains more FolateFolate +182.8%
Contains more CholineCholine +244.2%
~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
Lentil
3
9% 20% 70%
Protein: 9.02 g
Fats: 0.38 g
Carbs: 20.13 g
Water: 69.64 g
Other: 0.83 g
Contains more WaterWater +19.2%
Contains more OtherOther +26.5%
Contains more ProteinProtein +501.3%
Contains more FatsFats +26.7%
Contains more CarbsCarbs +42.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Lentil
2
18% 22% 60%
Saturated fat: Sat. Fat 0.053 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.175 g
Contains less Sat. FatSaturated fat -24.5%
Contains more Mono. FatMonounsaturated fat +1500%
~equal in Polyunsaturated fat ~0.175g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Leek Lentil DV% diff.
Vitamin K 47µg 1.7µg 38%
Folate 64µg 181µg 29%
Fiber 1.8g 7.9g 24%
Phosphorus 35mg 180mg 21%
Iron 2.1mg 3.33mg 15%
Copper 0.12mg 0.251mg 15%
Protein 1.5g 9.02g 15%
Vitamin C 12mg 1.5mg 12%
Zinc 0.12mg 1.27mg 10%
Vitamin B5 0.14mg 0.638mg 10%
Vitamin A 83µg 0µg 9%
Vitamin B1 0.06mg 0.169mg 9%
Potassium 180mg 369mg 6%
Vitamin E 0.92mg 0.11mg 5%
Calcium 59mg 19mg 4%
Vitamin B6 0.233mg 0.178mg 4%
Vitamin B3 0.4mg 1.06mg 4%
Choline 9.5mg 32.7mg 4%
Vitamin B2 0.03mg 0.073mg 3%
Calories 61kcal 116kcal 3%
Selenium 1µg 2.8µg 3%
Magnesium 28mg 36mg 2%
Carbs 14.15g 20.13g 2%
Manganese 0.481mg 0.494mg 1%
Sodium 20mg 2mg 1%
Fats 0.3g 0.38g 0%
Net carbs 12.35g 12.23g N/A
Sugar 3.9g 1.8g N/A
Saturated fat 0.04g 0.053g 0%
Monounsaturated fat 0.004g 0.064g 0%
Polyunsaturated fat 0.166g 0.175g 0%
Tryptophan 0.012mg 0.081mg 0%
Threonine 0.063mg 0.323mg 0%
Isoleucine 0.052mg 0.39mg 0%
Leucine 0.096mg 0.654mg 0%
Lysine 0.078mg 0.63mg 0%
Methionine 0.018mg 0.077mg 0%
Phenylalanine 0.055mg 0.445mg 0%
Valine 0.056mg 0.448mg 0%
Histidine 0.025mg 0.254mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Leek Lentil
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
25%
Lentil
Minerals Daily Need Coverage Score
26%
Leek
46%
Lentil

Comparison summary

Which food is lower in Sugar?
Lentil
Lentil is lower in Sugar (difference - 2.1g)
Which food contains less Sodium?
Lentil
Lentil contains less Sodium (difference - 18mg)
Which food is lower in glycemic index?
Lentil
Lentil is lower in glycemic index (difference - 3)
Which food is richer in minerals?
Lentil
Lentil is relatively richer in minerals
Which food is lower in Saturated fat?
Leek
Leek is lower in Saturated fat (difference - 0.013g)
Which food is cheaper?
Leek
Leek is cheaper (difference - $0.7)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Lentil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/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.