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  6. Leek vs. Pea raw

Leek vs. Pea raw — In-Depth Nutrition Comparison

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Significant differences between Leek and Pea raw

  • Leek has more Vitamin K, and Iron, however, Pea raw is richer in Vitamin C, Vitamin B1, Fiber, Vitamin B3, Phosphorus, Zinc, Vitamin B2, and Copper.
  • Pea raw covers your daily Vitamin C needs 31% more than Leek.
  • Pea raw has 2 times less Vitamin K than Leek. Leek has 47µg of Vitamin K, while Pea raw has 24.8µg.

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
Leek
3
:
7
Pea raw
Pea raw
Contains more Calcium +136%
Contains more Iron +42.9%
Contains more Manganese +17.3%
Contains more Magnesium +17.9%
Contains more Phosphorus +208.6%
Contains more Potassium +35.6%
Contains less Sodium -75%
Contains more Zinc +933.3%
Contains more Copper +46.7%
Contains more Selenium +80%
Leek
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 79% 20% 15% 16% 3% 4% 40% 63% 6%
Pea raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 56% 24% 47% 22% 1% 34% 59% 54% 10%
Contains more Calcium +136%
Contains more Iron +42.9%
Contains more Manganese +17.3%
Contains more Magnesium +17.9%
Contains more Phosphorus +208.6%
Contains more Potassium +35.6%
Contains less Sodium -75%
Contains more Zinc +933.3%
Contains more Copper +46.7%
Contains more Selenium +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
Leek
5
:
5
Pea raw
Pea raw
Contains more Vitamin A +117.9%
Contains more Vitamin E +607.7%
Contains more Vitamin B5 +34.6%
Contains more Vitamin B6 +37.9%
Contains more Vitamin K +89.5%
Contains more Vitamin C +233.3%
Contains more Vitamin B1 +343.3%
Contains more Vitamin B2 +340%
Contains more Vitamin B3 +422.5%
Equal in Folate - 65
Leek
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 101% 19% 0% 40% 15% 7% 8% 9% 54% 48% 0% 118%
Pea raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 3% 0% 134% 67% 31% 40% 7% 39% 49% 0% 62%
Contains more Vitamin A +117.9%
Contains more Vitamin E +607.7%
Contains more Vitamin B5 +34.6%
Contains more Vitamin B6 +37.9%
Contains more Vitamin K +89.5%
Contains more Vitamin C +233.3%
Contains more Vitamin B1 +343.3%
Contains more Vitamin B2 +340%
Contains more Vitamin B3 +422.5%
Equal in Folate - 65

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leek
Leek
2
:
3
Pea raw
Pea raw
Contains more Other +20.7%
Contains more Protein +261.3%
Contains more Fats +33.3%
Equal in Carbs - 14.45
Equal in Water - 78.86
Leek
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Pea raw
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 Other +20.7%
Contains more Protein +261.3%
Contains more Fats +33.3%
Equal in Carbs - 14.45
Equal in Water - 78.86

Fat Type Comparison

Fat type breakdown side-by-side comparison
Leek
Leek
1
:
2
Pea raw
Pea raw
Contains less Saturated Fat -43.7%
Contains more Monounsaturated Fat +775%
Contains more Polyunsaturated fat +12.7%
Leek
19% 2% 79%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.166 g
Pea raw
24% 12% 64%
Saturated Fat: 0.071 g
Monounsaturated Fat: 0.035 g
Polyunsaturated fat: 0.187 g
Contains less Saturated Fat -43.7%
Contains more Monounsaturated Fat +775%
Contains more Polyunsaturated 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 Opinion
Net carbs 12.35g 8.75g Leek
Protein 1.5g 5.42g Pea raw
Fats 0.3g 0.4g Pea raw
Carbs 14.15g 14.45g Pea raw
Calories 61kcal 81kcal Pea raw
Fructose 0.39g Pea raw
Sugar 3.9g 5.67g Leek
Fiber 1.8g 5.7g Pea raw
Calcium 59mg 25mg Leek
Iron 2.1mg 1.47mg Leek
Magnesium 28mg 33mg Pea raw
Phosphorus 35mg 108mg Pea raw
Potassium 180mg 244mg Pea raw
Sodium 20mg 5mg Pea raw
Zinc 0.12mg 1.24mg Pea raw
Copper 0.12mg 0.176mg Pea raw
Manganese 0.481mg 0.41mg Leek
Selenium 1µg 1.8µg Pea raw
Vitamin A 1667IU 765IU Leek
Vitamin A RAE 83µg 38µg Leek
Vitamin E 0.92mg 0.13mg Leek
Vitamin C 12mg 40mg Pea raw
Vitamin B1 0.06mg 0.266mg Pea raw
Vitamin B2 0.03mg 0.132mg Pea raw
Vitamin B3 0.4mg 2.09mg Pea raw
Vitamin B5 0.14mg 0.104mg Leek
Vitamin B6 0.233mg 0.169mg Leek
Folate 64µg 65µg Pea raw
Vitamin K 47µg 24.8µg Leek
Tryptophan 0.012mg 0.037mg Pea raw
Threonine 0.063mg 0.203mg Pea raw
Isoleucine 0.052mg 0.195mg Pea raw
Leucine 0.096mg 0.323mg Pea raw
Lysine 0.078mg 0.317mg Pea raw
Methionine 0.018mg 0.082mg Pea raw
Phenylalanine 0.055mg 0.2mg Pea raw
Valine 0.056mg 0.235mg Pea raw
Histidine 0.025mg 0.107mg Pea raw
Saturated Fat 0.04g 0.071g Leek
Monounsaturated Fat 0.004g 0.035g Pea raw
Polyunsaturated fat 0.166g 0.187g Pea raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Leek Pea raw
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
35%
Leek
39%
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.