Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Leek vs. Pea raw — In-Depth Nutrition Comparison

Compare

Significant differences between leek and pea raw

  • Leek has more vitamin K, vitamin A, and iron; however, pea raw is richer in vitamin C, vitamin B1, fiber, vitamin B3, phosphorus, zinc, and vitamin B2.
  • Pea raw covers your daily vitamin C needs 31% more than leek.
  • Pea raw has 2 times less vitamin A than leek. Leek has 1667IU of vitamin A, while pea raw has 765IU.
  • Pea raw has a higher glycemic index. The glycemic index of pea raw is 54, while the glycemic index of leek is 32.

Specific food types used in this comparison are Leeks, (bulb and lower leaf-portion), raw and Peas, green, raw.

Infographic

Leek vs Pea 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
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 24% 7.5% 22% 55% 59% 34% 46% 0.65% 53% 9.8%
Contains more CalciumCalcium +136%
Contains more IronIron +42.9%
Contains more ManganeseManganese +17.3%
Contains more MagnesiumMagnesium +17.9%
Contains more PotassiumPotassium +35.6%
Contains more CopperCopper +46.7%
Contains more ZincZinc +933.3%
Contains more PhosphorusPhosphorus +208.6%
Contains less SodiumSodium -75%
Contains more SeleniumSelenium +80%

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
5
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 133% 13% 2.6% 0% 67% 30% 39% 6.2% 39% 0% 62% 49% 15%
Contains more Vitamin AVitamin A +118.4%
Contains more Vitamin EVitamin E +607.7%
Contains more Vitamin B5Vitamin B5 +34.6%
Contains more Vitamin B6Vitamin B6 +37.9%
Contains more Vitamin KVitamin K +89.5%
Contains more Vitamin CVitamin C +233.3%
Contains more Vitamin B1Vitamin B1 +343.3%
Contains more Vitamin B2Vitamin B2 +340%
Contains more Vitamin B3Vitamin B3 +422.5%
Contains more CholineCholine +198.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~65µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leek
2
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
5% 14% 79%
Protein: 5.42 g
Fats: 0.4 g
Carbs: 14.45 g
Water: 78.86 g
Other: 0.87 g
Contains more OtherOther +20.7%
Contains more ProteinProtein +261.3%
Contains more FatsFats +33.3%
~equal in Carbs ~14.45g
~equal in Water ~78.86g

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
24% 12% 64%
Saturated fat: Sat. Fat 0.071 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.187 g
Contains less Sat. FatSaturated fat -43.7%
Contains more Mono. FatMonounsaturated fat +775%
Contains more Poly. FatPolyunsaturated fat +12.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Leek Pea raw DV% diff.
Vitamin C 12mg 40mg 31%
Vitamin K 47µg 24.8µg 19%
Vitamin B1 0.06mg 0.266mg 17%
Fiber 1.8g 5.7g 16%
Vitamin B3 0.4mg 2.09mg 11%
Phosphorus 35mg 108mg 10%
Zinc 0.12mg 1.24mg 10%
Vitamin B2 0.03mg 0.132mg 8%
Iron 2.1mg 1.47mg 8%
Protein 1.5g 5.42g 8%
Copper 0.12mg 0.176mg 6%
Vitamin B6 0.233mg 0.169mg 5%
Vitamin A 83µg 38µg 5%
Vitamin E 0.92mg 0.13mg 5%
Calcium 59mg 25mg 3%
Choline 9.5mg 28.4mg 3%
Manganese 0.481mg 0.41mg 3%
Potassium 180mg 244mg 2%
Vitamin B5 0.14mg 0.104mg 1%
Calories 61kcal 81kcal 1%
Selenium 1µg 1.8µg 1%
Sodium 20mg 5mg 1%
Magnesium 28mg 33mg 1%
Fats 0.3g 0.4g 0%
Carbs 14.15g 14.45g 0%
Net carbs 12.35g 8.75g N/A
Sugar 3.9g 5.67g N/A
Folate 64µg 65µg 0%
Saturated fat 0.04g 0.071g 0%
Monounsaturated fat 0.004g 0.035g 0%
Polyunsaturated fat 0.166g 0.187g 0%
Tryptophan 0.012mg 0.037mg 0%
Threonine 0.063mg 0.203mg 0%
Isoleucine 0.052mg 0.195mg 0%
Leucine 0.096mg 0.323mg 0%
Lysine 0.078mg 0.317mg 0%
Methionine 0.018mg 0.082mg 0%
Phenylalanine 0.055mg 0.2mg 0%
Valine 0.056mg 0.235mg 0%
Histidine 0.025mg 0.107mg 0%
Fructose 0.39g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Leek Pea raw
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
35%
Pea raw
Minerals Daily Need Coverage Score
26%
Leek
31%
Pea raw

Comparison summary

Which food contains less Sodium?
Pea raw
Pea raw contains less Sodium (difference - 15mg)
Which food is cheaper?
Pea raw
Pea raw is cheaper (difference - $0.1)
Which food is lower in Sugar?
Leek
Leek is lower in Sugar (difference - 1.77g)
Which food is lower in Saturated fat?
Leek
Leek is lower in Saturated fat (difference - 0.031g)
Which food is lower in glycemic index?
Leek
Leek is lower in glycemic index (difference - 22)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
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.
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. Pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/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.