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  6. Leek vs. Parsley

Leek vs. Parsley — In-Depth Nutrition Comparison

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Summary of differences between leeks and parsley

  • Leeks have more manganese and vitamin B6; however, parsley is higher in vitamin K, vitamin A, vitamin C, iron, folate, potassium, zinc, and calcium.
  • Parsley covers your daily need for vitamin K, 1328% more than leeks.
  • Leeks have 3 times more manganese than parsley. While leeks have 0.481mg of manganese, parsley has only 0.16mg.

These are the specific foods used in this comparison Leeks, (bulb and lower leaf-portion), raw and Parsley, fresh.

Infographic

Leek vs Parsley 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
3
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 36% 41% 49% 233% 50% 29% 25% 7.3% 21% 0.55%
Contains less SodiumSodium -64.3%
Contains more ManganeseManganese +200.6%
Contains more SeleniumSelenium +900%
Contains more MagnesiumMagnesium +78.6%
Contains more CalciumCalcium +133.9%
Contains more PotassiumPotassium +207.8%
Contains more IronIron +195.2%
Contains more CopperCopper +24.2%
Contains more ZincZinc +791.7%
Contains more PhosphorusPhosphorus +65.7%

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
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 40% 0% 28% 18% 15% 6.9% 7.5% 8.4% 54% 0% 118% 48%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 443% 0% 140% 15% 22% 23% 25% 24% 21% 0% 4100% 114%
Contains more Vitamin EVitamin E +22.7%
Contains more Vitamin B6Vitamin B6 +158.9%
Contains more Vitamin CVitamin C +1008.3%
Contains more Vitamin AVitamin A +407.2%
Contains more Vitamin B1Vitamin B1 +43.3%
Contains more Vitamin B2Vitamin B2 +226.7%
Contains more Vitamin B3Vitamin B3 +228.3%
Contains more Vitamin B5Vitamin B5 +185.7%
Contains more Vitamin KVitamin K +3389.4%
Contains more FolateFolate +137.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Leek Parsley DV% diff.
Vitamin K 47µg 1640µg 1328%
Vitamin C 12mg 133mg 134%
Iron 2.1mg 6.2mg 51%
Vitamin A 83µg 421µg 38%
Folate 64µg 152µg 22%
Manganese 0.481mg 0.16mg 14%
Potassium 180mg 554mg 11%
Vitamin B6 0.233mg 0.09mg 11%
Zinc 0.12mg 1.07mg 9%
Calcium 59mg 138mg 8%
Fiber 1.8g 3.3g 6%
Vitamin B3 0.4mg 1.313mg 6%
Magnesium 28mg 50mg 5%
Vitamin B2 0.03mg 0.098mg 5%
Vitamin B5 0.14mg 0.4mg 5%
Protein 1.5g 2.97g 3%
Carbs 14.15g 6.33g 3%
Copper 0.12mg 0.149mg 3%
Phosphorus 35mg 58mg 3%
Sodium 20mg 56mg 2%
Selenium 1µg 0.1µg 2%
Vitamin B1 0.06mg 0.086mg 2%
Calories 61kcal 36kcal 1%
Fats 0.3g 0.79g 1%
Vitamin E 0.92mg 0.75mg 1%
Choline 9.5mg 12.8mg 1%
Monounsaturated fat 0.004g 0.295g 1%
Protein per 100 calories 2.5g 8.3g N/A
Calories per 10 g protein 407kcal 121kcal N/A
Weight per 100 calories 164g 278g N/A
Net carbs 12.35g 3.03g N/A
Sugar 3.9g 0.85g N/A
Saturated fat 0.04g 0.132g 0%
Polyunsaturated fat 0.166g 0.124g 0%
Tryptophan 0.012mg 0.045mg 0%
Threonine 0.063mg 0.122mg 0%
Isoleucine 0.052mg 0.118mg 0%
Leucine 0.096mg 0.204mg 0%
Lysine 0.078mg 0.181mg 0%
Methionine 0.018mg 0.042mg 0%
Phenylalanine 0.055mg 0.145mg 0%
Valine 0.056mg 0.172mg 0%
Histidine 0.025mg 0.061mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leek
Leek
1
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
3% 6% 88% 2%
Protein: 2.97 g
Fats: 0.79 g
Carbs: 6.33 g
Water: 87.71 g
Other: 2.2 g
Contains more CarbsCarbs +123.5%
Contains more ProteinProtein +98%
Contains more FatsFats +163.3%
Contains more OtherOther +109.5%
~equal in Water ~87.71g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Leek
Leek
2
19% 2% 79%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.166 g
24% 54% 23%
Saturated fat: Sat. Fat 0.132 g
Monounsaturated fat: Mono. Fat 0.295 g
Polyunsaturated fat: Poly. Fat 0.124 g
Contains less Sat. FatSaturated fat -69.7%
Contains more Poly. FatPolyunsaturated fat +33.9%
Contains more Mono. FatMonounsaturated fat +7275%

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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. Parsley - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170416/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.