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Leek vs Parsley - In-Depth Nutrition Comparison

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Summary of differences between Leek and Parsley

  • Leek has more Manganese, and Vitamin B6, however Parsley is higher in Vitamin K, Vitamin C, Iron, Vitamin A, Folate, Potassium, Zinc, and Calcium.
  • Parsley covers your daily need of Vitamin K 1327% more than Leek.
  • Leek has 3 times more Manganese than Parsley. While Leek has 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.

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Leek vs Parsley 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Leek
1
:
Contains less Sodium -64.3%
Contains more Iron +195.2%
Contains more Calcium +133.9%
Contains more Potassium +207.8%
Contains more Magnesium +78.6%
Contains more Copper +24.2%
Contains more Zinc +791.7%
Contains more Phosphorus +65.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 79% 18% 16% 20% 40% 4% 15% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 233% 42% 49% 36% 50% 30% 25% 8%
Contains less Sodium -64.3%
Contains more Iron +195.2%
Contains more Calcium +133.9%
Contains more Potassium +207.8%
Contains more Magnesium +78.6%
Contains more Copper +24.2%
Contains more Zinc +791.7%
Contains more Phosphorus +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" chart below show how much of the daily needs can be covered by 300 grams of the food
Leek
2
:
Contains more Vitamin E +22.7%
Contains more Vitamin B6 +158.9%
Contains more Vitamin C +1008.3%
Contains more Vitamin A +405.3%
Contains more Vitamin B1 +43.3%
Contains more Vitamin B2 +226.7%
Contains more Vitamin B3 +228.3%
Contains more Vitamin B5 +185.7%
Contains more Vitamin K +3389.4%
Contains more Folate +137.5%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 40% 101% 19% 0% 15% 7% 8% 9% 54% 0% 118% 48%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 444% 506% 15% 0% 22% 23% 25% 24% 21% 0% 4100% 114%
Contains more Vitamin E +22.7%
Contains more Vitamin B6 +158.9%
Contains more Vitamin C +1008.3%
Contains more Vitamin A +405.3%
Contains more Vitamin B1 +43.3%
Contains more Vitamin B2 +226.7%
Contains more Vitamin B3 +228.3%
Contains more Vitamin B5 +185.7%
Contains more Vitamin K +3389.4%
Contains more Folate +137.5%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
35
Leek
441
Parsley
Mineral Summary Score
24
Leek
59
Parsley

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
9%
Leek
18%
Parsley
Carbohydrates
14%
Leek
6%
Parsley
Fats
1%
Leek
4%
Parsley

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Leek Parsley
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in glycemic index Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Leek Parsley
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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Comparison summary

Which food is lower in Sugar?
Parsley
Parsley is lower in Sugar (difference - 3.05g)
Which food is cheaper?
Parsley
Parsley is cheaper (difference - $0.1)
Which food is richer in minerals?
Parsley
Parsley is relatively richer in minerals
Which food is richer in vitamins?
Parsley
Parsley is relatively richer in vitamins
Which food contains less Sodium?
Leek
Leek contains less Sodium (difference - 36mg)
Which food is lower in Saturated Fat?
Leek
Leek is lower in Saturated Fat (difference - 0.092g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)

All nutrients comparison - raw data values

Nutrient Leek Parsley Opinion
Calories 61 36 Leek
Protein 1.5 2.97 Parsley
Fats 0.3 0.79 Parsley
Vitamin C 12 133 Parsley
Carbs 14.15 6.33 Leek
Cholesterol 0 0
Vitamin D 0 0
Iron 2.1 6.2 Parsley
Calcium 59 138 Parsley
Potassium 180 554 Parsley
Magnesium 28 50 Parsley
Sugar 3.9 0.85 Parsley
Fiber 1.8 3.3 Parsley
Copper 0.12 0.149 Parsley
Zinc 0.12 1.07 Parsley
Starch
Phosphorus 35 58 Parsley
Sodium 20 56 Leek
Vitamin A 1667 8424 Parsley
Vitamin E 0.92 0.75 Leek
Vitamin D 0 0
Vitamin B1 0.06 0.086 Parsley
Vitamin B2 0.03 0.098 Parsley
Vitamin B3 0.4 1.313 Parsley
Vitamin B5 0.14 0.4 Parsley
Vitamin B6 0.233 0.09 Leek
Vitamin B12 0 0
Vitamin K 47 1640 Parsley
Folate 64 152 Parsley
Trans Fat 0 0
Saturated Fat 0.04 0.132 Leek
Monounsaturated Fat 0.004 0.295 Parsley
Polyunsaturated fat 0.166 0.124 Leek
Tryptophan 0.012 0.045 Parsley
Threonine 0.063 0.122 Parsley
Isoleucine 0.052 0.118 Parsley
Leucine 0.096 0.204 Parsley
Lysine 0.078 0.181 Parsley
Methionine 0.018 0.042 Parsley
Phenylalanine 0.055 0.145 Parsley
Valine 0.056 0.172 Parsley
Histidine 0.025 0.061 Parsley
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.