Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Leek vs. Merlot — In-Depth Nutrition Comparison

Compare

How are leek and merlot different?

  • Leek is higher than merlot in iron, folate, manganese, vitamin B6, vitamin C, copper, fiber, and calcium.
  • Leek covers your daily need for iron, 21% more than merlot.
  • Leek has a higher glycemic index (32) than merlot (15).

Leeks, (bulb and lower leaf-portion), raw and Alcoholic Beverage, wine, table, red, Merlot types were used in this article.

Infographic

Leek vs Merlot 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
8
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%
Merlot
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 2.4% 11% 17% 3.7% 3.8% 9.9% 0.52% 17% 1.1%
Contains more MagnesiumMagnesium +133.3%
Contains more CalciumCalcium +637.5%
Contains more PotassiumPotassium +41.7%
Contains more IronIron +356.5%
Contains more CopperCopper +990.9%
Contains more PhosphorusPhosphorus +52.2%
Contains more ManganeseManganese +264.4%
Contains more SeleniumSelenium +400%
Contains more ZincZinc +16.7%
Contains less SodiumSodium -80%

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
10
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%
Merlot
0
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% 0% 0% 1.3% 7.2% 4.2% 1.8% 13% 0% 0% 0.75% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1100%
Contains more Vitamin B3Vitamin B3 +78.6%
Contains more Vitamin B5Vitamin B5 +366.7%
Contains more Vitamin B6Vitamin B6 +308.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +6300%
Contains more CholineCholine +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.031mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leek
3
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Merlot
2
3% 87% 11%
Protein: 0.07 g
Fats: 0 g
Carbs: 2.51 g
Water: 86.59 g
Other: 10.83 g
Contains more ProteinProtein +2042.9%
Contains more FatsFats +∞%
Contains more CarbsCarbs +463.7%
Contains more OtherOther +931.4%
~equal in Water ~86.59g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Leek Merlot
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Leek Merlot DV% diff.
Vitamin K 47µg 39%
Iron 2.1mg 0.46mg 21%
Folate 64µg 1µg 16%
Manganese 0.481mg 0.132mg 15%
Vitamin B6 0.233mg 0.057mg 14%
Vitamin C 12mg 0mg 13%
Copper 0.12mg 0.011mg 12%
Vitamin A 83µg 9%
Fiber 1.8g 0g 7%
Vitamin E 0.92mg 6%
Vitamin B1 0.06mg 0.005mg 5%
Calcium 59mg 8mg 5%
Magnesium 28mg 12mg 4%
Carbs 14.15g 2.51g 4%
Protein 1.5g 0.07g 3%
Potassium 180mg 127mg 2%
Phosphorus 35mg 23mg 2%
Choline 9.5mg 2%
Vitamin B5 0.14mg 0.03mg 2%
Vitamin B3 0.4mg 0.224mg 1%
Polyunsaturated fat 0.166g 1%
Calories 61kcal 83kcal 1%
Selenium 1µg 0.2µg 1%
Sodium 20mg 4mg 1%
Fats 0.3g 0g 0%
Net carbs 12.35g 2.51g N/A
Sugar 3.9g 0.62g N/A
Zinc 0.12mg 0.14mg 0%
Vitamin B2 0.03mg 0.031mg 0%
Saturated fat 0.04g 0%
Monounsaturated fat 0.004g 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Leek Merlot
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
27%
Leek
2%
Merlot
Minerals Daily Need Coverage Score
26%
Leek
8%
Merlot

Comparison summary

Which food is lower in Cholesterol?
Merlot
Merlot is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Merlot
Merlot is lower in Sugar (difference - 3.28g)
Which food contains less Sodium?
Merlot
Merlot contains less Sodium (difference - 16mg)
Which food is lower in Saturated fat?
Merlot
Merlot is lower in Saturated fat (difference - 0.04g)
Which food is lower in glycemic index?
Merlot
Merlot is lower in glycemic index (difference - 17)
Which food is cheaper?
Leek
Leek is cheaper (difference - $1.6)
Which food is richer in minerals?
Leek
Leek is relatively richer in minerals
Which food is richer in vitamins?
Leek
Leek is relatively richer in vitamins

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. Merlot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171925/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.