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  6. Leek vs. Nachos

Leek vs. Nachos — In-Depth Nutrition Comparison

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The main differences between Leek and Nachos

  • Leek is richer in Vitamin K, Iron, Folate, Manganese, and Vitamin C, yet Nachos are richer in Phosphorus, Vitamin E , and Selenium.
  • Daily need coverage for Phosphorus from Nachos is 23% higher.
  • Leek contains 11 times more Vitamin C than Nachos. Leek contains 12mg of Vitamin C, while Nachos contain 1.1mg.
  • Leek contains less Sodium.

Food types used in this article are Leeks, (bulb and lower leaf-portion), raw and Fast foods, nachos, with cheese.

Infographic

Leek vs Nachos 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
4
:
6
Nachos
Nachos
Contains more Iron +180%
Contains less Sodium -93.6%
Contains more Copper +87.5%
Contains more Manganese +157.2%
Contains more Magnesium +50%
Contains more Phosphorus +465.7%
Contains more Potassium +101.1%
Contains more Zinc +616.7%
Contains more Selenium +760%
Equal in Calcium - 63
Leek
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 79% 20% 15% 16% 3% 4% 40% 63% 6%
Nachos
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 29% 30% 85% 32% 41% 24% 22% 25% 47%
Contains more Iron +180%
Contains less Sodium -93.6%
Contains more Copper +87.5%
Contains more Manganese +157.2%
Contains more Magnesium +50%
Contains more Phosphorus +465.7%
Contains more Potassium +101.1%
Contains more Zinc +616.7%
Contains more Selenium +760%
Equal in Calcium - 63

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
5
:
6
Nachos
Nachos
Contains more Vitamin A +7838.1%
Contains more Vitamin C +990.9%
Contains more Folate +540%
Contains more Vitamin K +143.5%
Contains more Vitamin E +343.5%
Contains more Vitamin B1 +105%
Contains more Vitamin B2 +343.3%
Contains more Vitamin B3 +57.5%
Contains more Vitamin B5 +171.4%
Contains more Vitamin B12 +∞%
Equal in Vitamin B6 - 0.215
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%
Nachos
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 82% 0% 4% 31% 31% 12% 23% 50% 8% 9% 49%
Contains more Vitamin A +7838.1%
Contains more Vitamin C +990.9%
Contains more Folate +540%
Contains more Vitamin K +143.5%
Contains more Vitamin E +343.5%
Contains more Vitamin B1 +105%
Contains more Vitamin B2 +343.3%
Contains more Vitamin B3 +57.5%
Contains more Vitamin B5 +171.4%
Contains more Vitamin B12 +∞%
Equal in Vitamin B6 - 0.215

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leek
Leek
1
:
4
Nachos
Nachos
Contains more Water +121.9%
Contains more Protein +188%
Contains more Fats +7066.7%
Contains more Carbs +146.7%
Contains more Other +78.1%
Leek
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Nachos
4% 22% 35% 37% 2%
Protein: 4.32 g
Fats: 21.5 g
Carbs: 34.91 g
Water: 37.4 g
Other: 1.87 g
Contains more Water +121.9%
Contains more Protein +188%
Contains more Fats +7066.7%
Contains more Carbs +146.7%
Contains more Other +78.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Leek
Leek
1
:
2
Nachos
Nachos
Contains less Saturated Fat -98.2%
Contains more Monounsaturated Fat +350400%
Contains more Polyunsaturated fat +2936.1%
Leek
19% 2% 79%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.166 g
Nachos
10% 66% 24%
Saturated Fat: 2.173 g
Monounsaturated Fat: 14.02 g
Polyunsaturated fat: 5.04 g
Contains less Saturated Fat -98.2%
Contains more Monounsaturated Fat +350400%
Contains more Polyunsaturated fat +2936.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Leek Nachos Opinion
Net carbs 12.35g 31.71g Nachos
Protein 1.5g 4.32g Nachos
Fats 0.3g 21.5g Nachos
Carbs 14.15g 34.91g Nachos
Calories 61kcal 343kcal Nachos
Starch 28.33g Nachos
Sugar 3.9g 2.17g Nachos
Fiber 1.8g 3.2g Nachos
Calcium 59mg 63mg Nachos
Iron 2.1mg 0.75mg Leek
Magnesium 28mg 42mg Nachos
Phosphorus 35mg 198mg Nachos
Potassium 180mg 362mg Nachos
Sodium 20mg 313mg Leek
Zinc 0.12mg 0.86mg Nachos
Copper 0.12mg 0.064mg Leek
Manganese 0.481mg 0.187mg Leek
Selenium 1µg 8.6µg Nachos
Vitamin A 1667IU 21IU Leek
Vitamin A RAE 83µg 5µg Leek
Vitamin E 0.92mg 4.08mg Nachos
Vitamin C 12mg 1.1mg Leek
Vitamin B1 0.06mg 0.123mg Nachos
Vitamin B2 0.03mg 0.133mg Nachos
Vitamin B3 0.4mg 0.63mg Nachos
Vitamin B5 0.14mg 0.38mg Nachos
Vitamin B6 0.233mg 0.215mg Leek
Folate 64µg 10µg Leek
Vitamin B12 0µg 0.07µg Nachos
Vitamin K 47µg 19.3µg Leek
Tryptophan 0.012mg 0.042mg Nachos
Threonine 0.063mg 0.156mg Nachos
Isoleucine 0.052mg 0.187mg Nachos
Leucine 0.096mg 0.521mg Nachos
Lysine 0.078mg 0.156mg Nachos
Methionine 0.018mg 0.094mg Nachos
Phenylalanine 0.055mg 0.229mg Nachos
Valine 0.056mg 0.25mg Nachos
Histidine 0.025mg 0.135mg Nachos
Cholesterol 0mg 3mg Leek
Trans Fat 0g 0.058g Leek
Saturated Fat 0.04g 2.173g Leek
Monounsaturated Fat 0.004g 14.02g Nachos
Polyunsaturated fat 0.166g 5.04g Nachos
Omega-6 - Eicosadienoic acid 0.011g Nachos
Omega-6 - Linoleic acid 4.343g Nachos
Omega-6 - Gamma-linoleic acid 0.032g Nachos
Omega-3 - ALA 0.617g Nachos

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Leek Nachos
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
25%
Nachos
Minerals Daily Need Coverage Score
26%
Leek
35%
Nachos

Comparison summary

Which food is lower in Sugar?
Nachos
Nachos is lower in Sugar (difference - 1.73g)
Which food is cheaper?
Nachos
Nachos is cheaper (difference - $0.4)
Which food is richer in minerals?
Nachos
Nachos is relatively richer in minerals
Which food contains less Sodium?
Leek
Leek contains less Sodium (difference - 293mg)
Which food is lower in Cholesterol?
Leek
Leek is lower in Cholesterol (difference - 3mg)
Which food is lower in Saturated Fat?
Leek
Leek is lower in Saturated Fat (difference - 2.133g)
Which food is lower in glycemic index?
Leek
Leek is lower in glycemic index (difference - 43)
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. Nachos - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170291/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.