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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.

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Leek vs Lettuce 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Leek
6
:
Contains more Iron +144.2%
Contains more Calcium +63.9%
Contains more Magnesium +115.4%
Contains more Copper +313.8%
Contains more Phosphorus +20.7%
Contains less Sodium -28.6%
Contains more Zinc +50%
Equal in Potassium - 194
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 79% 18% 16% 20% 40% 4% 15% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 33% 11% 18% 10% 10% 5% 13% 4%
Contains more Iron +144.2%
Contains more Calcium +63.9%
Contains more Magnesium +115.4%
Contains more Copper +313.8%
Contains more Phosphorus +20.7%
Contains less Sodium -28.6%
Contains more Zinc +50%
Equal in Potassium - 194

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Leek
6
:
Contains more Vitamin C +30.4%
Contains more Vitamin E +318.2%
Contains more Vitamin B6 +158.9%
Contains more Folate +68.4%
Contains more Vitamin A +344.2%
Contains more Vitamin B1 +16.7%
Contains more Vitamin B2 +166.7%
Contains more Vitamin K +168.7%
Equal in Vitamin B3 - 0.375
Equal in Vitamin B5 - 0.134
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 40% 101% 19% 0% 15% 7% 8% 9% 54% 0% 118% 48%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 31% 445% 5% 0% 18% 19% 8% 9% 21% 0% 316% 29%
Contains more Vitamin C +30.4%
Contains more Vitamin E +318.2%
Contains more Vitamin B6 +158.9%
Contains more Folate +68.4%
Contains more Vitamin A +344.2%
Contains more Vitamin B1 +16.7%
Contains more Vitamin B2 +166.7%
Contains more Vitamin K +168.7%
Equal in Vitamin B3 - 0.375
Equal in Vitamin B5 - 0.134

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
35
Leek
75
Lettuce
Mineral Summary Score
24
Leek
13
Lettuce

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
9%
Leek
8%
Lettuce
Carbohydrates
14%
Leek
3%
Lettuce
Fats
1%
Leek
1%
Lettuce

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Leek Lettuce
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Leek Lettuce
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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Comparison summary

Which food is lower in Sugar?
Lettuce
Lettuce is lower in Sugar (difference - 3.12g)
Which food is lower in Saturated Fat?
Lettuce
Lettuce is lower in Saturated Fat (difference - 0.02g)
Which food contains less Sodium?
Leek
Leek contains less Sodium (difference - 8mg)
Which food is cheaper?
Leek
Leek is cheaper (difference - $0.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
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.

All nutrients comparison - raw data values

Nutrient Leek Lettuce Opinion
Calories 61 15 Leek
Protein 1.5 1.36 Leek
Fats 0.3 0.15 Leek
Vitamin C 12 9.2 Leek
Carbs 14.15 2.87 Leek
Cholesterol 0 0
Vitamin D 0 0
Iron 2.1 0.86 Leek
Calcium 59 36 Leek
Potassium 180 194 Lettuce
Magnesium 28 13 Leek
Sugar 3.9 0.78 Lettuce
Fiber 1.8 1.3 Leek
Copper 0.12 0.029 Leek
Zinc 0.12 0.18 Lettuce
Starch 0 Lettuce
Phosphorus 35 29 Leek
Sodium 20 28 Leek
Vitamin A 1667 7405 Lettuce
Vitamin E 0.92 0.22 Leek
Vitamin D 0 0
Vitamin B1 0.06 0.07 Lettuce
Vitamin B2 0.03 0.08 Lettuce
Vitamin B3 0.4 0.375 Leek
Vitamin B5 0.14 0.134 Leek
Vitamin B6 0.233 0.09 Leek
Vitamin B12 0 0
Vitamin K 47 126.3 Lettuce
Folate 64 38 Leek
Trans Fat 0 0
Saturated Fat 0.04 0.02 Lettuce
Monounsaturated Fat 0.004 0.006 Lettuce
Polyunsaturated fat 0.166 0.082 Leek
Tryptophan 0.012 0.009 Leek
Threonine 0.063 0.059 Leek
Isoleucine 0.052 0.084 Lettuce
Leucine 0.096 0.079 Leek
Lysine 0.078 0.084 Lettuce
Methionine 0.018 0.016 Leek
Phenylalanine 0.055 0.055
Valine 0.056 0.07 Lettuce
Histidine 0.025 0.022 Leek
Fructose 0.43 Lettuce

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/nutrients
  2. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.