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  6. Leek vs. Poppy seed

Leek vs. Poppy seed — In-Depth Nutrition Comparison

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How are leek and poppy seed different?

  • Leek is higher in vitamin K; however, poppy seed is richer in manganese, copper, calcium, phosphorus, iron, magnesium, fiber, zinc, and vitamin B1.
  • Daily need coverage for manganese for poppy seed is 271% higher.
  • Poppy seed has a lower glycemic index (5) than leek (32).

Leeks, (bulb and lower leaf-portion), raw and Spices, poppy seed are the varieties used in this article.

Infographic

Leek vs Poppy seed 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
1
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 248% 431% 63% 366% 542% 215% 373% 3.4% 875% 74%
Contains less SodiumSodium -23.1%
Contains more MagnesiumMagnesium +1139.3%
Contains more CalciumCalcium +2337.3%
Contains more PotassiumPotassium +299.4%
Contains more IronIron +364.8%
Contains more CopperCopper +1255.8%
Contains more ZincZinc +6483.3%
Contains more PhosphorusPhosphorus +2385.7%
Contains more ManganeseManganese +1294.4%
Contains more SeleniumSelenium +1250%

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
3
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 3.3% 0% 35% 0% 214% 23% 17% 19% 57% 0% 0% 62% 4.8%
Contains more Vitamin CVitamin C +1100%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +92.4%
Contains more Vitamin B1Vitamin B1 +1323.3%
Contains more Vitamin B2Vitamin B2 +233.3%
Contains more Vitamin B3Vitamin B3 +124%
Contains more Vitamin B5Vitamin B5 +131.4%
Contains more FolateFolate +28.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.247mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~8.8mg

All nutrients comparison - raw data values

Nutrient Leek Poppy seed DV% diff.
Manganese 0.481mg 6.707mg 271%
Polyunsaturated fat 0.166g 28.569g 189%
Copper 0.12mg 1.627mg 167%
Calcium 59mg 1438mg 138%
Phosphorus 35mg 870mg 119%
Iron 2.1mg 9.76mg 96%
Magnesium 28mg 347mg 76%
Fiber 1.8g 19.5g 71%
Zinc 0.12mg 7.9mg 71%
Vitamin B1 0.06mg 0.854mg 66%
Fats 0.3g 41.56g 63%
Vitamin K 47µg 0µg 39%
Protein 1.5g 17.99g 33%
Calories 61kcal 525kcal 23%
Selenium 1µg 13.5µg 23%
Saturated fat 0.04g 4.517g 20%
Potassium 180mg 719mg 16%
Monounsaturated fat 0.004g 5.982g 15%
Vitamin C 12mg 1mg 12%
Vitamin A 83µg 0µg 9%
Vitamin E 0.92mg 1.77mg 6%
Folate 64µg 82µg 5%
Vitamin B2 0.03mg 0.1mg 5%
Carbs 14.15g 28.13g 5%
Vitamin B5 0.14mg 0.324mg 4%
Vitamin B3 0.4mg 0.896mg 3%
Vitamin B6 0.233mg 0.247mg 1%
Net carbs 12.35g 8.63g N/A
Sugar 3.9g 2.99g N/A
Sodium 20mg 26mg 0%
Choline 9.5mg 8.8mg 0%
Tryptophan 0.012mg 0.184mg 0%
Threonine 0.063mg 0.686mg 0%
Isoleucine 0.052mg 0.819mg 0%
Leucine 0.096mg 1.321mg 0%
Lysine 0.078mg 0.952mg 0%
Methionine 0.018mg 0.502mg 0%
Phenylalanine 0.055mg 0.758mg 0%
Valine 0.056mg 1.095mg 0%
Histidine 0.025mg 0.471mg 0%
Fructose 0.29g 0%
Omega-3 - ALA 0.273g N/A

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
18% 42% 28% 6% 6%
Protein: 17.99 g
Fats: 41.56 g
Carbs: 28.13 g
Water: 5.95 g
Other: 6.37 g
Contains more WaterWater +1295%
Contains more ProteinProtein +1099.3%
Contains more FatsFats +13753.3%
Contains more CarbsCarbs +98.8%
Contains more OtherOther +506.7%

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
12% 15% 73%
Saturated fat: Sat. Fat 4.517 g
Monounsaturated fat: Mono. Fat 5.982 g
Polyunsaturated fat: Poly. Fat 28.569 g
Contains less Sat. FatSaturated fat -99.1%
Contains more Mono. FatMonounsaturated fat +149450%
Contains more Poly. FatPolyunsaturated fat +17110.2%

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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. Poppy seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171330/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.