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Leek vs. Quinoa — In-Depth Nutrition Comparison

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Summary of differences between leek and quinoa

  • Leek has more vitamin K, vitamin C, vitamin A, vitamin B6, and iron; however, quinoa is higher in phosphorus, zinc, magnesium, copper, and manganese.
  • Leek covers your daily need for vitamin K, 39% more than quinoa.
  • The glycemic index of quinoa is higher.

These are the specific foods used in this comparison Leeks, (bulb and lower leaf-portion), raw and Quinoa, cooked.

Infographic

Leek vs Quinoa 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.
Leek
2
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%
Quinoa
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
Contains more CalciumCalcium +247.1%
Contains more IronIron +40.9%
Contains more MagnesiumMagnesium +128.6%
Contains more CopperCopper +60%
Contains more ZincZinc +808.3%
Contains more PhosphorusPhosphorus +334.3%
Contains less SodiumSodium -65%
Contains more ManganeseManganese +31.2%
Contains more SeleniumSelenium +180%
~equal in Potassium ~172mg

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
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%
Quinoa
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 0% 0% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +46%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +89.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +52.4%
Contains more Vitamin B1Vitamin B1 +78.3%
Contains more Vitamin B2Vitamin B2 +266.7%
Contains more CholineCholine +142.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.412mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leek
2
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Quinoa
3
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Contains more WaterWater +15.9%
Contains more OtherOther +36.4%
Contains more ProteinProtein +193.3%
Contains more FatsFats +540%
Contains more CarbsCarbs +50.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Quinoa
2
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
Contains less Sat. FatSaturated fat -82.7%
Contains more Mono. FatMonounsaturated fat +13100%
Contains more Poly. FatPolyunsaturated fat +549.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Leek Quinoa DV% diff.
Vitamin K 47µg 0µg 39%
Phosphorus 35mg 152mg 17%
Vitamin C 12mg 0mg 13%
Vitamin A 83µg 0µg 9%
Magnesium 28mg 64mg 9%
Zinc 0.12mg 1.09mg 9%
Iron 2.1mg 1.49mg 8%
Copper 0.12mg 0.192mg 8%
Vitamin B6 0.233mg 0.123mg 8%
Manganese 0.481mg 0.631mg 7%
Starch 17.63g 7%
Vitamin B2 0.03mg 0.11mg 6%
Protein 1.5g 4.4g 6%
Folate 64µg 42µg 6%
Polyunsaturated fat 0.166g 1.078g 6%
Fiber 1.8g 2.8g 4%
Calcium 59mg 17mg 4%
Vitamin B1 0.06mg 0.107mg 4%
Vitamin B5 0.14mg 3%
Calories 61kcal 120kcal 3%
Selenium 1µg 2.8µg 3%
Carbs 14.15g 21.3g 2%
Vitamin E 0.92mg 0.63mg 2%
Choline 9.5mg 23mg 2%
Fats 0.3g 1.92g 2%
Saturated fat 0.04g 0.231g 1%
Monounsaturated fat 0.004g 0.528g 1%
Sodium 20mg 7mg 1%
Net carbs 12.35g 18.5g N/A
Potassium 180mg 172mg 0%
Sugar 3.9g 0.87g N/A
Vitamin B3 0.4mg 0.412mg 0%
Tryptophan 0.012mg 0.052mg 0%
Threonine 0.063mg 0.131mg 0%
Isoleucine 0.052mg 0.157mg 0%
Leucine 0.096mg 0.261mg 0%
Lysine 0.078mg 0.239mg 0%
Methionine 0.018mg 0.096mg 0%
Phenylalanine 0.055mg 0.185mg 0%
Valine 0.056mg 0.185mg 0%
Histidine 0.025mg 0.127mg 0%
Omega-3 - DHA 0g 0.015g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Leek Quinoa
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
27%
Leek
11%
Quinoa
Minerals Daily Need Coverage Score
26%
Leek
38%
Quinoa

Comparison summary

Which food is lower in Sugar?
Quinoa
Quinoa is lower in Sugar (difference - 3.03g)
Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 13mg)
Which food is cheaper?
Quinoa
Quinoa is cheaper (difference - $0.4)
Which food is lower in Saturated fat?
Leek
Leek is lower in Saturated fat (difference - 0.191g)
Which food is lower in glycemic index?
Leek
Leek is lower in glycemic index (difference - 21)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.