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Leek vs. Nutmeg — In-Depth Nutrition Comparison

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Differences between leek and nutmeg

  • Leek has more vitamin K and vitamin A, while nutmeg has more manganese, copper, fiber, magnesium, phosphorus, vitamin B1, and zinc.
  • Nutmeg's daily need coverage for saturated fat is 129% higher.
  • The amount of saturated fat in leek is lower.
  • Nutmeg has a lower glycemic index. The glycemic index of nutmeg is 0, while the glycemic index of leek is 32.

The food types used in this comparison are Leeks, (bulb and lower leaf-portion), raw and Spices, nutmeg, ground.

Infographic

Leek vs Nutmeg infographic
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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
0
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%
Nutmeg
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 55% 31% 114% 342% 59% 91% 2.1% 378% 8.7%
Contains more MagnesiumMagnesium +553.6%
Contains more CalciumCalcium +211.9%
Contains more PotassiumPotassium +94.4%
Contains more IronIron +44.8%
Contains more CopperCopper +755.8%
Contains more ZincZinc +1691.7%
Contains more PhosphorusPhosphorus +508.6%
Contains less SodiumSodium -20%
Contains more ManganeseManganese +502.9%
Contains more SeleniumSelenium +60%

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%
Nutmeg
4
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 10% 1.7% 0% 0% 87% 13% 24% 0% 37% 0% 0% 57% 4.8%
Contains more Vitamin CVitamin C +300%
Contains more Vitamin AVitamin A +1560%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +45.6%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +476.7%
Contains more Vitamin B2Vitamin B2 +90%
Contains more Vitamin B3Vitamin B3 +224.8%
Contains more FolateFolate +18.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~8.8mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leek
1
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Nutmeg
4
6% 36% 49% 6% 2%
Protein: 5.84 g
Fats: 36.31 g
Carbs: 49.29 g
Water: 6.23 g
Other: 2.33 g
Contains more WaterWater +1232.3%
Contains more ProteinProtein +289.3%
Contains more FatsFats +12003.3%
Contains more CarbsCarbs +248.3%
Contains more OtherOther +121.9%

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
Nutmeg
2
88% 11%
Saturated fat: Sat. Fat 25.94 g
Monounsaturated fat: Mono. Fat 3.22 g
Polyunsaturated fat: Poly. Fat 0.35 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +80400%
Contains more Poly. FatPolyunsaturated fat +110.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Leek Nutmeg DV% diff.
Saturated fat 0.04g 25.94g 118%
Manganese 0.481mg 2.9mg 105%
Copper 0.12mg 1.027mg 101%
Fiber 1.8g 20.8g 76%
Fats 0.3g 36.31g 55%
Vitamin K 47µg 0µg 39%
Magnesium 28mg 183mg 37%
Phosphorus 35mg 213mg 25%
Vitamin B1 0.06mg 0.346mg 24%
Calories 61kcal 525kcal 23%
Zinc 0.12mg 2.15mg 18%
Calcium 59mg 184mg 13%
Iron 2.1mg 3.04mg 12%
Carbs 14.15g 49.29g 12%
Vitamin C 12mg 3mg 10%
Vitamin A 83µg 5µg 9%
Protein 1.5g 5.84g 9%
Monounsaturated fat 0.004g 3.22g 8%
Vitamin E 0.92mg 0mg 6%
Vitamin B3 0.4mg 1.299mg 6%
Vitamin B6 0.233mg 0.16mg 6%
Potassium 180mg 350mg 5%
Folate 64µg 76µg 3%
Vitamin B5 0.14mg 3%
Vitamin B2 0.03mg 0.057mg 2%
Selenium 1µg 1.6µg 1%
Polyunsaturated fat 0.166g 0.35g 1%
Net carbs 12.35g 28.49g N/A
Sugar 3.9g 2.99g N/A
Sodium 20mg 16mg 0%
Choline 9.5mg 8.8mg 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 Nutmeg
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
27%
Leek
18%
Nutmeg
Minerals Daily Need Coverage Score
26%
Leek
121%
Nutmeg

Comparison summary

Which food is lower in Sugar?
Nutmeg
Nutmeg is lower in Sugar (difference - 0.91g)
Which food contains less Sodium?
Nutmeg
Nutmeg contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Nutmeg
Nutmeg is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Nutmeg
Nutmeg is relatively richer in minerals
Which food is lower in Saturated fat?
Leek
Leek is lower in Saturated fat (difference - 25.9g)
Which food is cheaper?
Leek
Leek is cheaper (difference - $5.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Nutmeg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171326/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.