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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 RAE.
  • 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

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 Calcium +63.9%
Contains more Iron +144.2%
Contains more Magnesium +115.4%
Contains more Phosphorus +20.7%
Contains less Sodium -28.6%
Contains more Copper +313.8%
Contains more Zinc +50%
Equal in Potassium - 194
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 79% 20% 15% 16% 3% 4% 40%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 33% 10% 13% 18% 4% 5% 10%
Contains more Calcium +63.9%
Contains more Iron +144.2%
Contains more Magnesium +115.4%
Contains more Phosphorus +20.7%
Contains less Sodium -28.6%
Contains more Copper +313.8%
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 E +318.2%
Contains more Vitamin C +30.4%
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 A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 101% 19% 0% 40% 15% 7% 8% 9% 54% 48% 0% 118%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 445% 5% 0% 31% 18% 19% 8% 9% 21% 29% 0% 316%
Contains more Vitamin E +318.2%
Contains more Vitamin C +30.4%
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

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

All nutrients comparison - raw data values

Nutrient Leek Lettuce Opinion
Net carbs 12.35g 1.57g Leek
Protein 1.5g 1.36g Leek
Fats 0.3g 0.15g Leek
Carbs 14.15g 2.87g Leek
Calories 61kcal 15kcal Leek
Starch g 0g Lettuce
Fructose g 0.43g Lettuce
Sugar 3.9g 0.78g Lettuce
Fiber 1.8g 1.3g Leek
Calcium 59mg 36mg Leek
Iron 2.1mg 0.86mg Leek
Magnesium 28mg 13mg Leek
Phosphorus 35mg 29mg Leek
Potassium 180mg 194mg Lettuce
Sodium 20mg 28mg Leek
Zinc 0.12mg 0.18mg Lettuce
Copper 0.12mg 0.029mg Leek
Vitamin A 1667IU 7405IU Lettuce
Vitamin E 0.92mg 0.22mg Leek
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 12mg 9.2mg Leek
Vitamin B1 0.06mg 0.07mg Lettuce
Vitamin B2 0.03mg 0.08mg Lettuce
Vitamin B3 0.4mg 0.375mg Leek
Vitamin B5 0.14mg 0.134mg Leek
Vitamin B6 0.233mg 0.09mg Leek
Folate 64µg 38µg Leek
Vitamin B12 0µg 0µg
Vitamin K 47µg 126.3µg Lettuce
Tryptophan 0.012mg 0.009mg Leek
Threonine 0.063mg 0.059mg Leek
Isoleucine 0.052mg 0.084mg Lettuce
Leucine 0.096mg 0.079mg Leek
Lysine 0.078mg 0.084mg Lettuce
Methionine 0.018mg 0.016mg Leek
Phenylalanine 0.055mg 0.055mg
Valine 0.056mg 0.07mg Lettuce
Histidine 0.025mg 0.022mg Leek
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.04g 0.02g Lettuce
Monounsaturated Fat 0.004g 0.006g Lettuce
Polyunsaturated fat 0.166g 0.082g Leek

Which food is preferable for your diet?

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

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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

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.

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.