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  6. Leek vs. Potato salad

Leek vs. Potato salad — In-Depth Nutrition Comparison

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Significant differences between leek and potato salad

  • Leek has more vitamin A, iron, manganese, folate, and vitamin B6; however, potato salad is richer in vitamin B5 and selenium.
  • Leek covers your daily vitamin A needs 30% more than potato salad.
  • Potato salad has 9 times less folate than leek. Leek has 64µg of folate, while potato salad has 7µg.
  • Leek contains less sodium.
  • Potato salad has a higher glycemic index. The glycemic index of potato salad is 45, while the glycemic index of leek is 32.

Specific food types used in this comparison are Leeks, (bulb and lower leaf-portion), raw and Potato salad, home-prepared.

Infographic

Leek vs Potato salad 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 11% 5.7% 22% 24% 39% 8.5% 22% 69% 13% 22%
Contains more MagnesiumMagnesium +86.7%
Contains more CalciumCalcium +210.5%
Contains more IronIron +223.1%
Contains less SodiumSodium -96.2%
Contains more ManganeseManganese +376.2%
Contains more PotassiumPotassium +41.1%
Contains more ZincZinc +158.3%
Contains more PhosphorusPhosphorus +48.6%
Contains more SeleniumSelenium +310%
~equal in Copper ~0.118mg

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
7
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 33% 11% 0% 0% 19% 14% 17% 32% 33% 0% 0% 5.3% 0%
Contains more Vitamin CVitamin C +20%
Contains more Vitamin AVitamin A +159.4%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +65.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +814.3%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +28.3%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B3Vitamin B3 +122.5%
Contains more Vitamin B5Vitamin B5 +281.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Leek Potato salad DV% diff.
Vitamin K 47µg 39%
Polyunsaturated fat 0.166g 3.737g 24%
Cholesterol 0mg 68mg 23%
Sodium 20mg 529mg 22%
Iron 2.1mg 0.65mg 18%
Manganese 0.481mg 0.101mg 17%
Folate 64µg 7µg 14%
Fats 0.3g 8.2g 12%
Vitamin B5 0.14mg 0.534mg 8%
Vitamin B6 0.233mg 0.141mg 7%
Selenium 1µg 4.1µg 6%
Monounsaturated fat 0.004g 2.48g 6%
Saturated fat 0.04g 1.429g 6%
Vitamin E 0.92mg 6%
Vitamin A 83µg 32µg 6%
Calories 61kcal 143kcal 4%
Calcium 59mg 19mg 4%
Vitamin B3 0.4mg 0.89mg 3%
Magnesium 28mg 15mg 3%
Phosphorus 35mg 52mg 2%
Vitamin C 12mg 10mg 2%
Zinc 0.12mg 0.31mg 2%
Potassium 180mg 254mg 2%
Choline 9.5mg 2%
Vitamin B2 0.03mg 0.06mg 2%
Protein 1.5g 2.68g 2%
Fiber 1.8g 1.3g 2%
Vitamin B1 0.06mg 0.077mg 1%
Carbs 14.15g 11.17g 1%
Net carbs 12.35g 9.87g N/A
Sugar 3.9g N/A
Copper 0.12mg 0.118mg 0%
Tryptophan 0.012mg 0.042mg 0%
Threonine 0.063mg 0.116mg 0%
Isoleucine 0.052mg 0.141mg 0%
Leucine 0.096mg 0.202mg 0%
Lysine 0.078mg 0.171mg 0%
Methionine 0.018mg 0.066mg 0%
Phenylalanine 0.055mg 0.135mg 0%
Valine 0.056mg 0.172mg 0%
Histidine 0.025mg 0.062mg 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
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 g
Contains more CarbsCarbs +26.7%
Contains more ProteinProtein +78.7%
Contains more FatsFats +2633.3%
Contains more OtherOther +85.7%
~equal in Water ~76g

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
19% 32% 49%
Saturated fat: Sat. Fat 1.429 g
Monounsaturated fat: Mono. Fat 2.48 g
Polyunsaturated fat: Poly. Fat 3.737 g
Contains less Sat. FatSaturated fat -97.2%
Contains more Mono. FatMonounsaturated fat +61900%
Contains more Poly. FatPolyunsaturated fat +2151.2%

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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. Potato salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/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.