Leek vs. Lettuce — In-Depth Nutrition Comparison
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How are Leek and Lettuce different?
- Leek is higher in Iron, Vitamin B6, Copper, Manganese, and Folate, however, Lettuce is richer in Vitamin K, and Vitamin A.
- Daily need coverage for Vitamin K from Lettuce is 66% higher.
- Leek contains 4 times more Vitamin E than Lettuce. While Leek contains 0.92mg of Vitamin E, Lettuce contains only 0.22mg.
Leeks, (bulb and lower leaf-portion), raw and Lettuce, green leaf, raw are the varieties used in this article.
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.
| Contains more MagnesiumMagnesium | +115.4% |
| Contains more CalciumCalcium | +63.9% |
| Contains more IronIron | +144.2% |
| Contains more CopperCopper | +313.8% |
| Contains more PhosphorusPhosphorus | +20.7% |
| Contains less SodiumSodium | -28.6% |
| Contains more ManganeseManganese | +92.4% |
| Contains more SeleniumSelenium | +66.7% |
| Contains more ZincZinc | +50% |
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.
| Contains more Vitamin CVitamin C | +30.4% |
| Contains more Vitamin EVitamin E | +318.2% |
| Contains more Vitamin B6Vitamin B6 | +158.9% |
| Contains more FolateFolate | +68.4% |
| Contains more Vitamin AVitamin A | +344.2% |
| Contains more Vitamin B1Vitamin B1 | +16.7% |
| Contains more Vitamin B2Vitamin B2 | +166.7% |
| Contains more Vitamin KVitamin K | +168.7% |
| Contains more CholineCholine | +43.2% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +100% |
| Contains more CarbsCarbs | +393% |
| Contains more OtherOther | +64.1% |
| Contains more WaterWater | +14.4% |
~equal in
Protein
~1.36g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +102.4% |
| Contains less Sat. FatSaturated Fat | -50% |
| Contains more Mono. FatMonounsaturated Fat | +50% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Sodium |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 61kcal | 15kcal |
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| Protein | 1.5g | 1.36g |
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| Fats | 0.3g | 0.15g |
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| Vitamin C | 12mg | 9.2mg |
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| Net carbs | 12.35g | 1.57g |
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| Carbs | 14.15g | 2.87g |
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| Magnesium | 28mg | 13mg |
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| Calcium | 59mg | 36mg |
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| Potassium | 180mg | 194mg |
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| Iron | 2.1mg | 0.86mg |
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| Sugar | 3.9g | 0.78g |
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| Fiber | 1.8g | 1.3g |
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| Copper | 0.12mg | 0.029mg |
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| Zinc | 0.12mg | 0.18mg |
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| Phosphorus | 35mg | 29mg |
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| Sodium | 20mg | 28mg |
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| Vitamin A | 1667IU | 7405IU |
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| Vitamin A | 83µg | 370µg |
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| Vitamin E | 0.92mg | 0.22mg |
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| Manganese | 0.481mg | 0.25mg |
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| Selenium | 1µg | 0.6µg |
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| Vitamin B1 | 0.06mg | 0.07mg |
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| Vitamin B2 | 0.03mg | 0.08mg |
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| Vitamin B3 | 0.4mg | 0.375mg |
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| Vitamin B5 | 0.14mg | 0.134mg |
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| Vitamin B6 | 0.233mg | 0.09mg |
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| Vitamin K | 47µg | 126.3µg |
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| Folate | 64µg | 38µg |
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| Choline | 9.5mg | 13.6mg |
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| Saturated Fat | 0.04g | 0.02g |
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| Monounsaturated Fat | 0.004g | 0.006g |
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| Polyunsaturated fat | 0.166g | 0.082g |
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| Tryptophan | 0.012mg | 0.009mg |
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| Threonine | 0.063mg | 0.059mg |
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| Isoleucine | 0.052mg | 0.084mg |
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| Leucine | 0.096mg | 0.079mg |
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| Lysine | 0.078mg | 0.084mg |
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| Methionine | 0.018mg | 0.016mg |
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| Phenylalanine | 0.055mg | 0.055mg | |
| Valine | 0.056mg | 0.07mg |
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| Histidine | 0.025mg | 0.022mg |
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| Fructose | 0.43g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
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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
32%
69%
Minerals Daily Need Coverage Score
26%
14%
Comparison summary
Which food is lower in Sugar?
Lettuce is lower in Sugar (difference - 3.12g)
Which food is lower in Saturated Fat?
Lettuce is lower in Saturated Fat (difference - 0.02g)
Which food contains less Sodium?
Leek contains less Sodium (difference - 8mg)
Which food is cheaper?
Leek is cheaper (difference - $0.1)
Which food is richer in minerals?
Leek is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (32)
Which food is richer in vitamins?
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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.