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Leek vs. Oyster breaded and fried — In-Depth Nutrition Comparison

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The main differences between leek and oyster breaded and fried

  • Leek is richer in vitamin A, yet oyster breaded and fried is richer in zinc, vitamin B12, copper, selenium, iron, and phosphorus.
  • Daily need coverage for zinc for oyster breaded and fried is 791% higher.
  • Leek contains 6 times more vitamin A than oyster breaded and fried. Leek contains 1667IU of vitamin A, while oyster breaded and fried contains 302IU.
  • Leek contains less sodium.
  • Oyster breaded and fried has a lower glycemic index than leek.

Food types used in this article are Leeks, (bulb and lower leaf-portion), raw and Mollusks, oyster, eastern, cooked, breaded and fried.

Infographic

Leek vs Oyster breaded and fried 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
1
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 41% 19% 22% 261% 1431% 2376% 68% 54% 64% 363%
Contains less SodiumSodium -95.2%
Contains more MagnesiumMagnesium +107.1%
Contains more PotassiumPotassium +35.6%
Contains more IronIron +231%
Contains more CopperCopper +3478.3%
Contains more ZincZinc +72508.3%
Contains more PhosphorusPhosphorus +354.3%
Contains more SeleniumSelenium +6550%
~equal in Calcium ~62mg
~equal in Manganese ~0.49mg

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
6
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 13% 30% 0% 0% 38% 47% 31% 16% 15% 1954% 0% 23% 0%
Contains more Vitamin CVitamin C +215.8%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +264.1%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +106.5%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +150%
Contains more Vitamin B2Vitamin B2 +573.3%
Contains more Vitamin B3Vitamin B3 +312.5%
Contains more Vitamin B5Vitamin B5 +92.9%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin A ~90µg
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leek
2
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
9% 13% 12% 65% 2%
Protein: 8.77 g
Fats: 12.58 g
Carbs: 11.62 g
Water: 64.72 g
Other: 2.31 g
Contains more CarbsCarbs +21.8%
Contains more WaterWater +28.2%
Contains more ProteinProtein +484.7%
Contains more FatsFats +4093.3%
Contains more OtherOther +120%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
29% 42% 30%
Saturated fat: Sat. Fat 3.197 g
Monounsaturated fat: Mono. Fat 4.702 g
Polyunsaturated fat: Poly. Fat 3.313 g
Contains less Sat. FatSaturated fat -98.7%
Contains more Mono. FatMonounsaturated fat +117450%
Contains more Poly. FatPolyunsaturated fat +1895.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Leek Oyster breaded and fried DV% diff.
Zinc 0.12mg 87.13mg 791%
Vitamin B12 0µg 15.63µg 651%
Copper 0.12mg 4.294mg 464%
Selenium 1µg 66.5µg 119%
Iron 2.1mg 6.95mg 61%
Vitamin K 47µg 39%
Cholesterol 0mg 71mg 24%
Polyunsaturated fat 0.166g 3.313g 21%
Fats 0.3g 12.58g 19%
Phosphorus 35mg 159mg 18%
Sodium 20mg 417mg 17%
Protein 1.5g 8.77g 15%
Saturated fat 0.04g 3.197g 14%
Vitamin B2 0.03mg 0.202mg 13%
Vitamin B6 0.233mg 0.064mg 13%
Monounsaturated fat 0.004g 4.702g 12%
Vitamin C 12mg 3.8mg 9%
Folate 64µg 31µg 8%
Vitamin B3 0.4mg 1.65mg 8%
Vitamin B1 0.06mg 0.15mg 8%
Calories 61kcal 199kcal 7%
Fiber 1.8g 7%
Magnesium 28mg 58mg 7%
Vitamin E 0.92mg 6%
Vitamin B5 0.14mg 0.27mg 3%
Potassium 180mg 244mg 2%
Choline 9.5mg 2%
Vitamin A 83µg 90µg 1%
Carbs 14.15g 11.62g 1%
Net carbs 12.35g 11.62g N/A
Calcium 59mg 62mg 0%
Sugar 3.9g N/A
Manganese 0.481mg 0.49mg 0%
Tryptophan 0.012mg 0.105mg 0%
Threonine 0.063mg 0.365mg 0%
Isoleucine 0.052mg 0.396mg 0%
Leucine 0.096mg 0.638mg 0%
Lysine 0.078mg 0.582mg 0%
Methionine 0.018mg 0.199mg 0%
Phenylalanine 0.055mg 0.352mg 0%
Valine 0.056mg 0.409mg 0%
Histidine 0.025mg 0.175mg 0%
Omega-3 - EPA 0g 0.202g N/A
Omega-3 - DHA 0g 0.218g N/A
Omega-3 - DPA 0g 0.048g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Leek Oyster breaded and fried
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
167%
Oyster breaded and fried
Minerals Daily Need Coverage Score
26%
Leek
470%
Oyster breaded and fried

Comparison summary

Which food is lower in Sugar?
Oyster breaded and fried
Oyster breaded and fried is lower in Sugar (difference - 3.9g)
Which food is lower in glycemic index?
Oyster breaded and fried
Oyster breaded and fried is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Oyster breaded and fried
Oyster breaded and fried is relatively richer in minerals
Which food is lower in Cholesterol?
Leek
Leek is lower in Cholesterol (difference - 71mg)
Which food contains less Sodium?
Leek
Leek contains less Sodium (difference - 397mg)
Which food is lower in Saturated fat?
Leek
Leek is lower in Saturated fat (difference - 3.157g)
Which food is cheaper?
Leek
Leek is cheaper (difference - $2.6)
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

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. Oyster breaded and fried - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171979/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.