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  6. Leek vs. Pacific saury raw

Leek vs. Pacific saury raw — In-Depth Nutrition Comparison

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How are leek and pacific saury raw different?

  • Leek is richer in vitamin K, vitamin A, iron, and folate, while pacific saury raw is higher in vitamin B12, phosphorus, selenium, vitamin D, and vitamin B5.
  • Pacific saury raw covers your daily need for vitamin B12, 83% more than leek.
  • Leek contains 470 times more vitamin K than pacific saury raw. Leek contains 47µg of vitamin K, while pacific saury raw contains 0.1µg.
  • Leek has a higher glycemic index (32) than pacific saury raw (0).

Leeks, (bulb and lower leaf-portion), raw and Fish, pike, northern, raw types were used in this article.

Infographic

Leek vs Pacific saury raw 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
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 22% 17% 23% 21% 17% 18% 94% 5.1% 31% 69%
Contains more IronIron +281.8%
Contains more CopperCopper +135.3%
Contains less SodiumSodium -48.7%
Contains more ManganeseManganese +100.4%
Contains more MagnesiumMagnesium +10.7%
Contains more PotassiumPotassium +43.9%
Contains more ZincZinc +458.3%
Contains more PhosphorusPhosphorus +528.6%
Contains more SeleniumSelenium +1160%
~equal in Calcium ~57mg

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
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% 7% 4% 38% 15% 15% 43% 45% 27% 250% 0.25% 11% 35%
Contains more Vitamin CVitamin C +215.8%
Contains more Vitamin AVitamin A +295.2%
Contains more Vitamin EVitamin E +360%
Contains more Vitamin B6Vitamin B6 +99.1%
Contains more Vitamin KVitamin K +46900%
Contains more FolateFolate +326.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +110%
Contains more Vitamin B3Vitamin B3 +475%
Contains more Vitamin B5Vitamin B5 +435.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +584.2%
~equal in Vitamin B1 ~0.058mg

All nutrients comparison - raw data values

Nutrient Leek Pacific saury raw DV% diff.
Vitamin B12 0µg 2µg 83%
Vitamin K 47µg 0.1µg 39%
Protein 1.5g 19.26g 36%
Phosphorus 35mg 220mg 26%
Selenium 1µg 12.6µg 21%
Iron 2.1mg 0.55mg 19%
Vitamin D 0µg 2.5µg 13%
Cholesterol 0mg 39mg 13%
Folate 64µg 15µg 12%
Vitamin B3 0.4mg 2.3mg 12%
Vitamin B5 0.14mg 0.75mg 12%
Vitamin D 0IU 99IU 12%
Choline 9.5mg 65mg 10%
Manganese 0.481mg 0.24mg 10%
Vitamin B6 0.233mg 0.117mg 9%
Vitamin C 12mg 3.8mg 9%
Copper 0.12mg 0.051mg 8%
Fiber 1.8g 0g 7%
Vitamin A 83µg 21µg 7%
Zinc 0.12mg 0.67mg 5%
Vitamin E 0.92mg 0.2mg 5%
Carbs 14.15g 0g 5%
Vitamin B2 0.03mg 0.063mg 3%
Potassium 180mg 259mg 2%
Sodium 20mg 39mg 1%
Magnesium 28mg 31mg 1%
Fats 0.3g 0.69g 1%
Calories 61kcal 88kcal 1%
Net carbs 12.35g 0g N/A
Calcium 59mg 57mg 0%
Sugar 3.9g 0g N/A
Vitamin B1 0.06mg 0.058mg 0%
Saturated fat 0.04g 0.118g 0%
Monounsaturated fat 0.004g 0.157g 0%
Polyunsaturated fat 0.166g 0.202g 0%
Tryptophan 0.012mg 0.216mg 0%
Threonine 0.063mg 0.844mg 0%
Isoleucine 0.052mg 0.887mg 0%
Leucine 0.096mg 1.565mg 0%
Lysine 0.078mg 1.768mg 0%
Methionine 0.018mg 0.57mg 0%
Phenylalanine 0.055mg 0.752mg 0%
Valine 0.056mg 0.992mg 0%
Histidine 0.025mg 0.567mg 0%
Omega-3 - EPA 0g 0.033g N/A
Omega-3 - DHA 0g 0.074g N/A
Omega-3 - DPA 0g 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leek
Leek
2
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
19% 79%
Protein: 19.26 g
Fats: 0.69 g
Carbs: 0 g
Water: 78.92 g
Other: 1.13 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +1184%
Contains more FatsFats +130%
~equal in Water ~78.92g
~equal in Other ~1.13g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Leek
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
25% 33% 42%
Saturated fat: Sat. Fat 0.118 g
Monounsaturated fat: Mono. Fat 0.157 g
Polyunsaturated fat: Poly. Fat 0.202 g
Contains less Sat. FatSaturated fat -66.1%
Contains more Mono. FatMonounsaturated fat +3825%
Contains more Poly. FatPolyunsaturated fat +21.7%

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. Pacific saury raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173680/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.