Leek vs. Potato — In-Depth Nutrition Comparison
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How are leek and potatoes different?
- Leek is richer in vitamin K, vitamin A, iron, folate, manganese, and vitamin E, while potatoes are higher in vitamin C and potassium.
- Leek covers your daily need for vitamin K, 38% more than potatoes.
- Leek contains 834 times more vitamin A than potatoes. Leek contains 1667IU of vitamin A, while potatoes contain 2IU.
- Potatoes have a higher glycemic index (86) than leek (32).
Leeks, (bulb and lower leaf-portion), raw and Potatoes, flesh, and skin, raw types were used in this article.
Infographic
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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.
| Contains more MagnesiumMagnesium | +21.7% |
| Contains more CalciumCalcium | +391.7% |
| Contains more IronIron | +159.3% |
| Contains more ManganeseManganese | +140.5% |
| Contains more SeleniumSelenium | +150% |
| Contains more PotassiumPotassium | +136.1% |
| Contains more ZincZinc | +150% |
| Contains more PhosphorusPhosphorus | +62.9% |
| Contains less SodiumSodium | -70% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +9100% |
| Contains more Vitamin KVitamin K | +2250% |
| Contains more FolateFolate | +326.7% |
| Contains more Vitamin CVitamin C | +64.2% |
| Contains more Vitamin B1Vitamin B1 | +35% |
| Contains more Vitamin B3Vitamin B3 | +165.3% |
| Contains more Vitamin B5Vitamin B5 | +110.7% |
| Contains more Vitamin B6Vitamin B6 | +27.9% |
| Contains more CholineCholine | +27.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 47µg | 2µg | 38% |
| Iron | 2.1mg | 0.81mg | 16% |
| Folate | 64µg | 15µg | 12% |
| Manganese | 0.481mg | 0.2mg | 12% |
| Vitamin A | 83µg | 0µg | 9% |
| Vitamin C | 12mg | 19.7mg | 9% |
| Potassium | 180mg | 425mg | 7% |
| Starch | 15.29g | 6% | |
| Vitamin E | 0.92mg | 0.01mg | 6% |
| Calcium | 59mg | 12mg | 5% |
| Vitamin B6 | 0.233mg | 0.298mg | 5% |
| Vitamin B3 | 0.4mg | 1.061mg | 4% |
| Vitamin B5 | 0.14mg | 0.295mg | 3% |
| Phosphorus | 35mg | 57mg | 3% |
| Zinc | 0.12mg | 0.3mg | 2% |
| Vitamin B1 | 0.06mg | 0.081mg | 2% |
| Protein | 1.5g | 2.05g | 1% |
| Selenium | 1µg | 0.4µg | 1% |
| Polyunsaturated fat | 0.166g | 0.042g | 1% |
| Calories | 61kcal | 77kcal | 1% |
| Sodium | 20mg | 6mg | 1% |
| Magnesium | 28mg | 23mg | 1% |
| Copper | 0.12mg | 0.11mg | 1% |
| Fiber | 1.8g | 2.1g | 1% |
| Carbs | 14.15g | 17.49g | 1% |
| Fats | 0.3g | 0.09g | 0% |
| Net carbs | 12.35g | 15.39g | N/A |
| Sugar | 3.9g | 0.82g | N/A |
| Vitamin B2 | 0.03mg | 0.032mg | 0% |
| Choline | 9.5mg | 12.1mg | 0% |
| Saturated fat | 0.04g | 0.025g | 0% |
| Monounsaturated fat | 0.004g | 0.002g | 0% |
| Tryptophan | 0.012mg | 0.021mg | 0% |
| Threonine | 0.063mg | 0.067mg | 0% |
| Isoleucine | 0.052mg | 0.066mg | 0% |
| Leucine | 0.096mg | 0.098mg | 0% |
| Lysine | 0.078mg | 0.107mg | 0% |
| Methionine | 0.018mg | 0.032mg | 0% |
| Phenylalanine | 0.055mg | 0.081mg | 0% |
| Valine | 0.056mg | 0.103mg | 0% |
| Histidine | 0.025mg | 0.035mg | 0% |
| Fructose | 0.26g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +233.3% |
| Contains more ProteinProtein | +36.7% |
| Contains more CarbsCarbs | +23.6% |
~equal in
Water
~79.25g
~equal in
Other
~1.12g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +100% |
| Contains more Poly. FatPolyunsaturated fat | +295.2% |
| Contains less Sat. FatSaturated fat | -37.5% |