Leek vs. Quinoa — In-Depth Nutrition Comparison
Compare
Summary of differences between leek and quinoa
- Leek has more vitamin K, vitamin A, vitamin C, 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
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.
| 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% |
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 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| Contains less Sat. FatSaturated fat | -82.7% |
| Contains more Mono. FatMonounsaturated fat | +13100% |
| Contains more Poly. FatPolyunsaturated fat | +549.4% |
