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Leek vs. Ravioli — In-Depth Nutrition Comparison

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A recap on the differences between leek and ravioli

  • Leek is higher than ravioli in vitamin K, vitamin A, iron, vitamin C, manganese, folate, and vitamin B6.
  • Leek covers your daily vitamin K needs 37% more than ravioli.
  • The amount of sodium in leek is lower.

Food varieties used in this article are Leeks, (bulb and lower leaf-portion), raw and Ravioli, cheese-filled, canned.

Infographic

Leek vs Ravioli 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
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% 9.9% 20% 28% 47% 9.8% 21% 40% 23% 19%
Contains more MagnesiumMagnesium +86.7%
Contains more CalciumCalcium +78.8%
Contains more IronIron +183.8%
Contains less SodiumSodium -93.5%
Contains more ManganeseManganese +173.3%
Contains more PotassiumPotassium +28.9%
Contains more CopperCopper +18.3%
Contains more ZincZinc +200%
Contains more PhosphorusPhosphorus +42.9%
Contains more SeleniumSelenium +250%

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
5
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 0% 3.3% 17% 0% 19% 18% 20% 16% 24% 3.8% 5.8% 15% 5.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +730%
Contains more Vitamin B6Vitamin B6 +128.4%
Contains more Vitamin KVitamin K +1943.5%
Contains more FolateFolate +220%
Contains more Vitamin B1Vitamin B1 +23.3%
Contains more Vitamin B2Vitamin B2 +166.7%
Contains more Vitamin B3Vitamin B3 +165%
Contains more Vitamin B5Vitamin B5 +94.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin E ~0.85mg
~equal in Vitamin D ~0µg
~equal in Choline ~9.5mg

All nutrients comparison - raw data values

Nutrient Leek Ravioli DV% diff.
Vitamin K 47µg 2.3µg 37%
Iron 2.1mg 0.74mg 17%
Vitamin C 12mg 0mg 13%
Manganese 0.481mg 0.176mg 13%
Sodium 20mg 306mg 12%
Folate 64µg 20µg 11%
Vitamin B6 0.233mg 0.102mg 10%
Vitamin A 83µg 10µg 8%
Selenium 1µg 3.5µg 5%
Vitamin B3 0.4mg 1.06mg 4%
Vitamin B2 0.03mg 0.08mg 4%
Vitamin B5 0.14mg 0.272mg 3%
Saturated fat 0.04g 0.723g 3%
Magnesium 28mg 15mg 3%
Calcium 59mg 33mg 3%
Protein 1.5g 2.48g 2%
Fiber 1.8g 1.3g 2%
Phosphorus 35mg 50mg 2%
Zinc 0.12mg 0.36mg 2%
Copper 0.12mg 0.142mg 2%
Potassium 180mg 232mg 2%
Fats 0.3g 1.45g 2%
Vitamin B12 0µg 0.03µg 1%
Monounsaturated fat 0.004g 0.418g 1%
Calories 61kcal 77kcal 1%
Vitamin B1 0.06mg 0.074mg 1%
Cholesterol 0mg 3mg 1%
Carbs 14.15g 13.64g 0%
Net carbs 12.35g 12.34g N/A
Sugar 3.9g 3.72g N/A
Vitamin E 0.92mg 0.85mg 0%
Choline 9.5mg 9.5mg 0%
Polyunsaturated fat 0.166g 0.182g 0%
Tryptophan 0.012mg 0%
Threonine 0.063mg 0%
Isoleucine 0.052mg 0%
Leucine 0.096mg 0%
Lysine 0.078mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.055mg 0%
Valine 0.056mg 0%
Histidine 0.025mg 0%

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
2% 14% 81%
Protein: 2.48 g
Fats: 1.45 g
Carbs: 13.64 g
Water: 80.91 g
Other: 1.52 g
Contains more ProteinProtein +65.3%
Contains more FatsFats +383.3%
Contains more OtherOther +44.8%
~equal in Carbs ~13.64g
~equal in Water ~80.91g

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
55% 32% 14%
Saturated fat: Sat. Fat 0.723 g
Monounsaturated fat: Mono. Fat 0.418 g
Polyunsaturated fat: Poly. Fat 0.182 g
Contains less Sat. FatSaturated fat -94.5%
Contains more Mono. FatMonounsaturated fat +10350%
~equal in Polyunsaturated fat ~0.182g

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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. Ravioli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173328/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.