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  6. Leek vs. Pork

Leek vs. Pork — In-Depth Nutrition Comparison

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How are Leek and Pork different?

  • Leek is richer in Vitamin K, while Pork is higher in Selenium, Vitamin B1, Phosphorus, Vitamin B12, Vitamin B3, Vitamin B2, and Zinc.
  • Pork covers your daily need of Selenium 81% more than Leek.
  • Leek is lower in Saturated Fat.

Leeks, (bulb and lower leaf-portion), raw and Pork, fresh, loin, whole, separable lean and fat, cooked, broiled types were used in this article.

Infographic

Leek vs Pork 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
:
4
Pork
Pork
Contains more Calcium +210.5%
Contains more Iron +141.4%
Contains less Sodium -67.7%
Contains more Copper +64.4%
Contains more Manganese +5244.4%
Contains more Phosphorus +602.9%
Contains more Potassium +135%
Contains more Zinc +1891.7%
Contains more Selenium +4430%
Equal in Magnesium - 28
Leek
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 79% 20% 15% 16% 3% 4% 40% 63% 6%
Pork
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 33% 20% 106% 38% 9% 66% 25% 2% 248%
Contains more Calcium +210.5%
Contains more Iron +141.4%
Contains less Sodium -67.7%
Contains more Copper +64.4%
Contains more Manganese +5244.4%
Contains more Phosphorus +602.9%
Contains more Potassium +135%
Contains more Zinc +1891.7%
Contains more Selenium +4430%
Equal in Magnesium - 28

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
:
7
Pork
Pork
Contains more Vitamin A +23714.3%
Contains more Vitamin E +217.2%
Contains more Vitamin C +1900%
Contains more Folate +1180%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +1361.7%
Contains more Vitamin B2 +970%
Contains more Vitamin B3 +1159.3%
Contains more Vitamin B5 +398.6%
Contains more Vitamin B6 +99.1%
Contains more Vitamin B12 +∞%
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%
Pork
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 6% 39% 2% 220% 75% 95% 42% 108% 4% 88% 0%
Contains more Vitamin A +23714.3%
Contains more Vitamin E +217.2%
Contains more Vitamin C +1900%
Contains more Folate +1180%
Contains more Vitamin K +∞%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +1361.7%
Contains more Vitamin B2 +970%
Contains more Vitamin B3 +1159.3%
Contains more Vitamin B5 +398.6%
Contains more Vitamin B6 +99.1%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leek
Leek
3
:
2
Pork
Pork
Contains more Carbs +∞%
Contains more Water +43.4%
Contains more Other +18%
Contains more Protein +1721.3%
Contains more Fats +4540%
Leek
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Pork
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 g
Contains more Carbs +∞%
Contains more Water +43.4%
Contains more Other +18%
Contains more Protein +1721.3%
Contains more Fats +4540%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Leek
Leek
1
:
2
Pork
Pork
Contains less Saturated Fat -99.2%
Contains more Monounsaturated Fat +154650%
Contains more Polyunsaturated fat +622.9%
Leek
19% 2% 79%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.166 g
Pork
41% 49% 10%
Saturated Fat: 5.23 g
Monounsaturated Fat: 6.19 g
Polyunsaturated fat: 1.2 g
Contains less Saturated Fat -99.2%
Contains more Monounsaturated Fat +154650%
Contains more Polyunsaturated fat +622.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Leek Pork Opinion
Net carbs 12.35g 0g Leek
Protein 1.5g 27.32g Pork
Fats 0.3g 13.92g Pork
Carbs 14.15g 0g Leek
Calories 61kcal 242kcal Pork
Sugar 3.9g 0g Pork
Fiber 1.8g 0g Leek
Calcium 59mg 19mg Leek
Iron 2.1mg 0.87mg Leek
Magnesium 28mg 28mg
Phosphorus 35mg 246mg Pork
Potassium 180mg 423mg Pork
Sodium 20mg 62mg Leek
Zinc 0.12mg 2.39mg Pork
Copper 0.12mg 0.073mg Leek
Manganese 0.481mg 0.009mg Leek
Selenium 1µg 45.3µg Pork
Vitamin A 1667IU 7IU Leek
Vitamin A RAE 83µg 2µg Leek
Vitamin E 0.92mg 0.29mg Leek
Vitamin D 0IU 53IU Pork
Vitamin D 0µg 1.3µg Pork
Vitamin C 12mg 0.6mg Leek
Vitamin B1 0.06mg 0.877mg Pork
Vitamin B2 0.03mg 0.321mg Pork
Vitamin B3 0.4mg 5.037mg Pork
Vitamin B5 0.14mg 0.698mg Pork
Vitamin B6 0.233mg 0.464mg Pork
Folate 64µg 5µg Leek
Vitamin B12 0µg 0.7µg Pork
Vitamin K 47µg 0µg Leek
Tryptophan 0.012mg 0.338mg Pork
Threonine 0.063mg 1.234mg Pork
Isoleucine 0.052mg 1.26mg Pork
Leucine 0.096mg 2.177mg Pork
Lysine 0.078mg 2.446mg Pork
Methionine 0.018mg 0.712mg Pork
Phenylalanine 0.055mg 1.086mg Pork
Valine 0.056mg 1.473mg Pork
Histidine 0.025mg 1.067mg Pork
Cholesterol 0mg 80mg Leek
Saturated Fat 0.04g 5.23g Leek
Monounsaturated Fat 0.004g 6.19g Pork
Polyunsaturated fat 0.166g 1.2g Pork

Which food is preferable for your diet?

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

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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
56%
Pork
Minerals Daily Need Coverage Score
26%
Leek
55%
Pork

Comparison summary

Which food is lower in Sugar?
Pork
Pork is lower in Sugar (difference - 3.9g)
Which food is lower in glycemic index?
Pork
Pork is lower in glycemic index (difference - 32)
Which food contains less Sodium?
Leek
Leek contains less Sodium (difference - 42mg)
Which food is lower in Cholesterol?
Leek
Leek is lower in Cholesterol (difference - 80mg)
Which food is lower in Saturated Fat?
Leek
Leek is lower in Saturated Fat (difference - 5.19g)
Which food is cheaper?
Leek
Leek is cheaper (difference - $0.4)
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. Pork - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167820/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.