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  6. Leek vs. Chili pepper

Leek vs. Chili pepper — In-Depth Nutrition Comparison

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A recap on differences between leek and chili pepper

  • Leek is higher in vitamin K, vitamin A, iron, manganese, and folate, yet chili pepper is higher in vitamin C, vitamin B6, and vitamin B3.
  • Chili pepper covers your daily vitamin C needs 146% more than leek.
  • Leek contains 4 times more calcium than chili pepper. While leek contains 59mg of calcium, chili pepper contains only 14mg.
  • The glycemic index of leek is lower.

Food varieties used in this article are Leeks, (bulb and lower leaf-portion), raw and Peppers, hot chili, red, raw.

Infographic

Leek vs Chili pepper 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
5
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 16% 4.2% 28% 39% 43% 7.1% 18% 1.2% 24% 2.7%
Contains more MagnesiumMagnesium +21.7%
Contains more CalciumCalcium +321.4%
Contains more IronIron +103.9%
Contains more ManganeseManganese +157.2%
Contains more SeleniumSelenium +100%
Contains more PotassiumPotassium +78.9%
Contains more ZincZinc +116.7%
Contains more PhosphorusPhosphorus +22.9%
Contains less SodiumSodium -55%
~equal in Copper ~0.129mg

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
4
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 479% 16% 14% 0% 18% 20% 23% 12% 117% 0% 35% 17% 5.9%
Contains more Vitamin AVitamin A +72.9%
Contains more Vitamin EVitamin E +33.3%
Contains more Vitamin KVitamin K +235.7%
Contains more FolateFolate +178.3%
Contains more Vitamin CVitamin C +1097.5%
Contains more Vitamin B1Vitamin B1 +20%
Contains more Vitamin B2Vitamin B2 +186.7%
Contains more Vitamin B3Vitamin B3 +211%
Contains more Vitamin B5Vitamin B5 +43.6%
Contains more Vitamin B6Vitamin B6 +117.2%
Contains more CholineCholine +14.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Leek Chili pepper DV% diff.
Vitamin C 12mg 143.7mg 146%
Vitamin K 47µg 14µg 28%
Vitamin B6 0.233mg 0.506mg 21%
Manganese 0.481mg 0.187mg 13%
Iron 2.1mg 1.03mg 13%
Folate 64µg 23µg 10%
Vitamin B3 0.4mg 1.244mg 5%
Calcium 59mg 14mg 5%
Vitamin A 83µg 48µg 4%
Vitamin B2 0.03mg 0.086mg 4%
Potassium 180mg 322mg 4%
Vitamin E 0.92mg 0.69mg 2%
Carbs 14.15g 8.81g 2%
Vitamin B5 0.14mg 0.201mg 1%
Protein 1.5g 1.87g 1%
Selenium 1µg 0.5µg 1%
Calories 61kcal 40kcal 1%
Vitamin B1 0.06mg 0.072mg 1%
Phosphorus 35mg 43mg 1%
Zinc 0.12mg 0.26mg 1%
Copper 0.12mg 0.129mg 1%
Fiber 1.8g 1.5g 1%
Magnesium 28mg 23mg 1%
Fats 0.3g 0.44g 0%
Net carbs 12.35g 7.31g N/A
Sugar 3.9g 5.3g N/A
Sodium 20mg 9mg 0%
Choline 9.5mg 10.9mg 0%
Saturated fat 0.04g 0.042g 0%
Monounsaturated fat 0.004g 0.024g 0%
Polyunsaturated fat 0.166g 0.239g 0%
Tryptophan 0.012mg 0.026mg 0%
Threonine 0.063mg 0.074mg 0%
Isoleucine 0.052mg 0.065mg 0%
Leucine 0.096mg 0.105mg 0%
Lysine 0.078mg 0.089mg 0%
Methionine 0.018mg 0.024mg 0%
Phenylalanine 0.055mg 0.062mg 0%
Valine 0.056mg 0.084mg 0%
Histidine 0.025mg 0.041mg 0%

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
2% 9% 88%
Protein: 1.87 g
Fats: 0.44 g
Carbs: 8.81 g
Water: 88.02 g
Other: 0.86 g
Contains more CarbsCarbs +60.6%
Contains more OtherOther +22.1%
Contains more ProteinProtein +24.7%
Contains more FatsFats +46.7%
~equal in Water ~88.02g

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
14% 8% 78%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.024 g
Polyunsaturated fat: Poly. Fat 0.239 g
Contains more Mono. FatMonounsaturated fat +500%
Contains more Poly. FatPolyunsaturated fat +44%
~equal in Saturated fat ~0.042g

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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. Chili pepper - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170106/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.