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  6. Leek vs. Lobster Raw

Leek vs. Lobster Raw — In-Depth Nutrition Comparison

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Summary of differences between leek and lobster Raw

  • Leek has more vitamin K, vitamin A, iron, and manganese; however, lobster Raw is higher in copper, selenium, vitamin B12, zinc, and vitamin B5.
  • Lobster Raw covers your daily need for copper, 137% more than leek.
  • The glycemic index of leek is higher.

These are the specific foods used in this comparison Leeks, (bulb and lower leaf-portion), raw and Crustaceans, lobster, northern, raw.

Infographic

Leek vs Lobster Raw 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
3
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 27% 25% 18% 9.8% 450% 96% 69% 55% 7.3% 347%
Contains more IronIron +707.7%
Contains less SodiumSodium -95.3%
Contains more ManganeseManganese +758.9%
Contains more MagnesiumMagnesium +35.7%
Contains more CalciumCalcium +42.4%
Contains more PotassiumPotassium +11.1%
Contains more CopperCopper +1024.2%
Contains more ZincZinc +2841.7%
Contains more PhosphorusPhosphorus +360%
Contains more SeleniumSelenium +6260%

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
7
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 0% 0.33% 17% 0% 5% 3.2% 30% 87% 24% 156% 0% 7.5% 38%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +8200%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B2Vitamin B2 +114.3%
Contains more Vitamin B6Vitamin B6 +124%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +540%
Contains more Vitamin B3Vitamin B3 +297.8%
Contains more Vitamin B5Vitamin B5 +935%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +640%
~equal in Vitamin E ~0.87mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Leek Lobster Raw DV% diff.
Copper 0.12mg 1.349mg 137%
Selenium 1µg 63.6µg 114%
Vitamin B12 0µg 1.25µg 52%
Cholesterol 0mg 127mg 42%
Vitamin K 47µg 0µg 39%
Zinc 0.12mg 3.53mg 31%
Protein 1.5g 16.52g 30%
Vitamin B5 0.14mg 1.449mg 26%
Iron 2.1mg 0.26mg 23%
Sodium 20mg 423mg 18%
Manganese 0.481mg 0.056mg 18%
Phosphorus 35mg 161mg 18%
Folate 64µg 10µg 14%
Vitamin C 12mg 0mg 13%
Choline 9.5mg 70.3mg 11%
Vitamin B6 0.233mg 0.104mg 10%
Vitamin A 83µg 1µg 9%
Vitamin B3 0.4mg 1.591mg 7%
Fiber 1.8g 0g 7%
Carbs 14.15g 0g 5%
Calcium 59mg 84mg 3%
Vitamin B1 0.06mg 0.02mg 3%
Magnesium 28mg 38mg 2%
Saturated fat 0.04g 0.181g 1%
Monounsaturated fat 0.004g 0.22g 1%
Polyunsaturated fat 0.166g 0.296g 1%
Calories 61kcal 77kcal 1%
Vitamin B2 0.03mg 0.014mg 1%
Potassium 180mg 200mg 1%
Fats 0.3g 0.75g 1%
Net carbs 12.35g 0g N/A
Vitamin D 0IU 1IU 0%
Sugar 3.9g 0g N/A
Vitamin E 0.92mg 0.87mg 0%
Trans fat 0g 0.011g N/A
Tryptophan 0.012mg 0.215mg 0%
Threonine 0.063mg 0.654mg 0%
Isoleucine 0.052mg 0.723mg 0%
Leucine 0.096mg 1.197mg 0%
Lysine 0.078mg 1.24mg 0%
Methionine 0.018mg 0.413mg 0%
Phenylalanine 0.055mg 0.68mg 0%
Valine 0.056mg 0.741mg 0%
Histidine 0.025mg 0.413mg 0%
Omega-3 - EPA 0g 0.102g N/A
Omega-3 - DHA 0g 0.068g N/A
Omega-3 - DPA 0g 0.006g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leek
Leek
2
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
17% 81% 2%
Protein: 16.52 g
Fats: 0.75 g
Carbs: 0 g
Water: 80.95 g
Other: 1.78 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +1001.3%
Contains more FatsFats +150%
Contains more OtherOther +69.5%
~equal in Water ~80.95g

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
26% 32% 42%
Saturated fat: Sat. Fat 0.181 g
Monounsaturated fat: Mono. Fat 0.22 g
Polyunsaturated fat: Poly. Fat 0.296 g
Contains less Sat. FatSaturated fat -77.9%
Contains more Mono. FatMonounsaturated fat +5400%
Contains more Poly. FatPolyunsaturated fat +78.3%

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. Lobster Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174208/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.