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  6. Leek vs. Marinara sauce

Leek vs. Marinara sauce — In-Depth Nutrition Comparison

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Important differences between leeks and marinara sauce

  • Leeks have more vitamin K, vitamin A, iron, manganese, folate, and vitamin C; however, marinara sauce has more vitamin B3 and vitamin E.
  • Leeks' daily need coverage for vitamin K is 28% more.
  • Leeks have 6 times more vitamin C than marinara sauce. Leeks have 12mg of vitamin C, while marinara sauce has 2mg.

The food varieties used in the comparison are Leeks, (bulb and lower leaf-portion), raw and Sauce, pasta, spaghetti/marinara, ready-to-serve, low sodium.

Infographic

Leek vs Marinara sauce 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
6
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 13% 8.1% 28% 29% 27% 5.5% 15% 3.9% 18% 6%
Contains more MagnesiumMagnesium +55.6%
Contains more CalciumCalcium +118.5%
Contains more IronIron +169.2%
Contains more CopperCopper +48.1%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +251.1%
Contains more PotassiumPotassium +77.2%
Contains more ZincZinc +66.7%
~equal in Phosphorus ~34mg
~equal in Selenium ~1.1µg

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 40% 28% 18% 0% 15% 6.9% 7.5% 8.4% 54% 0% 118% 48%
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 6.7% 11% 48% 0% 6% 14% 73% 0% 40% 0% 35% 9.8%
Contains more Vitamin CVitamin C +500%
Contains more Vitamin AVitamin A +151.5%
Contains more Vitamin B1Vitamin B1 +150%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +34.7%
Contains more Vitamin KVitamin K +238.1%
Contains more FolateFolate +392.3%
Contains more Vitamin EVitamin E +160.9%
Contains more Vitamin B2Vitamin B2 +103.3%
Contains more Vitamin B3Vitamin B3 +879.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Leek Marinara sauce DV% diff.
Vitamin K 47µg 13.9µg 28%
Vitamin B3 0.4mg 3.917mg 22%
Iron 2.1mg 0.78mg 17%
Manganese 0.481mg 0.137mg 15%
Folate 64µg 13µg 13%
Vitamin C 12mg 2mg 11%
Vitamin E 0.92mg 2.4mg 10%
Vitamin A 83µg 33µg 6%
Vitamin B6 0.233mg 0.173mg 5%
Potassium 180mg 319mg 4%
Copper 0.12mg 0.081mg 4%
Calcium 59mg 27mg 3%
Vitamin B1 0.06mg 0.024mg 3%
Vitamin B5 0.14mg 3%
Fats 0.3g 1.48g 2%
Carbs 14.15g 8.06g 2%
Magnesium 28mg 18mg 2%
Vitamin B2 0.03mg 0.061mg 2%
Polyunsaturated fat 0.166g 0.508g 2%
Calories 61kcal 51kcal 1%
Cholesterol 0mg 2mg 1%
Zinc 0.12mg 0.2mg 1%
Choline 9.5mg 13.7mg 1%
Saturated fat 0.04g 0.17g 1%
Monounsaturated fat 0.004g 0.377g 1%
Protein 1.5g 1.41g 0%
Net carbs 12.35g 6.26g N/A
Sugar 3.9g 5.5g N/A
Fiber 1.8g 1.8g 0%
Phosphorus 35mg 34mg 0%
Sodium 20mg 30mg 0%
Selenium 1µg 1.1µg 0%
Tryptophan 0.012mg 0%
Threonine 0.063mg 0%
Isoleucine 0.052mg 0%
Leucine 0.096mg 0%
Lysine 0.078mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.055mg 0%
Valine 0.056mg 0%
Histidine 0.025mg 0%

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
8% 87%
Protein: 1.41 g
Fats: 1.48 g
Carbs: 8.06 g
Water: 87.39 g
Other: 1.66 g
Contains more CarbsCarbs +75.6%
Contains more FatsFats +393.3%
Contains more OtherOther +58.1%
~equal in Protein ~1.41g
~equal in Water ~87.39g

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
16% 36% 48%
Saturated fat: Sat. Fat 0.17 g
Monounsaturated fat: Mono. Fat 0.377 g
Polyunsaturated fat: Poly. Fat 0.508 g
Contains less Sat. FatSaturated fat -76.5%
Contains more Mono. FatMonounsaturated fat +9325%
Contains more Poly. FatPolyunsaturated fat +206%

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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. Marinara sauce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171597/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.