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  6. Leek vs. Milk

Leek vs. Milk — In-Depth Nutrition Comparison

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How are Leek and Milk different?

  • Leek is richer in Vitamin K, Iron, Manganese, Vitamin B6, Folate, Vitamin C, and Copper, while Milk is higher in Vitamin B12, Vitamin B2, and Phosphorus.
  • Leek covers your daily need of Vitamin K 39% more than Milk.

Leeks, (bulb and lower leaf-portion), raw and Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D types were used in this article.

Infographic

Leek vs Milk 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
:
4
Milk
Milk
Contains more Iron +6900%
Contains more Magnesium +154.5%
Contains more Potassium +20%
Contains less Sodium -54.5%
Contains more Copper +1100%
Contains more Manganese +15933.3%
Contains more Calcium +111.9%
Contains more Phosphorus +171.4%
Contains more Zinc +250%
Contains more Selenium +230%
Leek
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 79% 20% 15% 16% 3% 4% 40% 63% 6%
Milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 38% 2% 8% 41% 14% 6% 12% 4% 1% 18%
Contains more Iron +6900%
Contains more Magnesium +154.5%
Contains more Potassium +20%
Contains less Sodium -54.5%
Contains more Copper +1100%
Contains more Manganese +15933.3%
Contains more Calcium +111.9%
Contains more Phosphorus +171.4%
Contains more Zinc +250%
Contains more Selenium +230%

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
8
:
4
Milk
Milk
Contains more Vitamin A +750.5%
Contains more Vitamin E +9100%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +200%
Contains more Vitamin B3 +330.1%
Contains more Vitamin B6 +529.7%
Contains more Folate +1180%
Contains more Vitamin K +46900%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +516.7%
Contains more Vitamin B5 +157.9%
Contains more Vitamin B12 +∞%
Leek
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%
Milk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 12% 1% 36% 0% 5% 43% 2% 22% 9% 4% 59% 1%
Contains more Vitamin A +750.5%
Contains more Vitamin E +9100%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +200%
Contains more Vitamin B3 +330.1%
Contains more Vitamin B6 +529.7%
Contains more Folate +1180%
Contains more Vitamin K +46900%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +516.7%
Contains more Vitamin B5 +157.9%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leek
Leek
2
:
3
Milk
Milk
Contains more Carbs +183.6%
Contains more Other +40%
Contains more Protein +124.7%
Contains more Fats +223.3%
Equal in Water - 89.92
Leek
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Milk
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
Contains more Carbs +183.6%
Contains more Other +40%
Contains more Protein +124.7%
Contains more Fats +223.3%
Equal in Water - 89.92

Fat Type Comparison

Fat type breakdown side-by-side comparison
Leek
Leek
2
:
1
Milk
Milk
Contains less Saturated Fat -93.7%
Contains more Polyunsaturated fat +374.3%
Contains more Monounsaturated Fat +6825%
Leek
19% 2% 79%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.166 g
Milk
67% 29% 4%
Saturated Fat: 0.633 g
Monounsaturated Fat: 0.277 g
Polyunsaturated fat: 0.035 g
Contains less Saturated Fat -93.7%
Contains more Polyunsaturated fat +374.3%
Contains more Monounsaturated Fat +6825%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Leek Milk Opinion
Net carbs 12.35g 4.99g Leek
Protein 1.5g 3.37g Milk
Fats 0.3g 0.97g Milk
Carbs 14.15g 4.99g Leek
Calories 61kcal 42kcal Leek
Sugar 3.9g 5.2g Leek
Fiber 1.8g 0g Leek
Calcium 59mg 125mg Milk
Iron 2.1mg 0.03mg Leek
Magnesium 28mg 11mg Leek
Phosphorus 35mg 95mg Milk
Potassium 180mg 150mg Leek
Sodium 20mg 44mg Leek
Zinc 0.12mg 0.42mg Milk
Copper 0.12mg 0.01mg Leek
Manganese 0.481mg 0.003mg Leek
Selenium 1µg 3.3µg Milk
Vitamin A 1667IU 196IU Leek
Vitamin A RAE 83µg 58µg Leek
Vitamin E 0.92mg 0.01mg Leek
Vitamin D 0IU 48IU Milk
Vitamin D 0µg 1.2µg Milk
Vitamin C 12mg 0mg Leek
Vitamin B1 0.06mg 0.02mg Leek
Vitamin B2 0.03mg 0.185mg Milk
Vitamin B3 0.4mg 0.093mg Leek
Vitamin B5 0.14mg 0.361mg Milk
Vitamin B6 0.233mg 0.037mg Leek
Folate 64µg 5µg Leek
Vitamin B12 0µg 0.47µg Milk
Vitamin K 47µg 0.1µg Leek
Tryptophan 0.012mg 0.043mg Milk
Threonine 0.063mg 0.143mg Milk
Isoleucine 0.052mg 0.174mg Milk
Leucine 0.096mg 0.319mg Milk
Lysine 0.078mg 0.282mg Milk
Methionine 0.018mg 0.088mg Milk
Phenylalanine 0.055mg 0.174mg Milk
Valine 0.056mg 0.22mg Milk
Histidine 0.025mg 0.101mg Milk
Cholesterol 0mg 5mg Leek
Saturated Fat 0.04g 0.633g Leek
Monounsaturated Fat 0.004g 0.277g Milk
Polyunsaturated fat 0.166g 0.035g Leek
Omega-6 - Linoleic acid 0.027g Milk
Omega-3 - ALA 0.004g Milk

Which food is preferable for your diet?

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

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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
35%
Leek
16%
Milk
Minerals Daily Need Coverage Score
26%
Leek
14%
Milk

Comparison summary

Which food is lower in glycemic index?
Milk
Milk is lower in glycemic index (difference - 1)
Which food is lower in Sugar?
Leek
Leek is lower in Sugar (difference - 1.3g)
Which food contains less Sodium?
Leek
Leek contains less Sodium (difference - 24mg)
Which food is lower in Cholesterol?
Leek
Leek is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
Leek
Leek is lower in Saturated Fat (difference - 0.593g)
Which food is cheaper?
Leek
Leek is cheaper (difference - $0.2)
Which food is richer in vitamins?
Leek
Leek is relatively richer in vitamins
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.

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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.