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Leek vs. Rib eye steak — In-Depth Nutrition Comparison

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Summary of differences between leek and rib eye steak

  • Leek has more vitamin K and vitamin A; however, rib eye steak is higher in vitamin B12, zinc, selenium, vitamin B3, vitamin B2, and vitamin B6.
  • Rib eye steak covers your daily need for vitamin B12, 88% more than leek.
  • Leek has 67 times more vitamin A than rib eye steak. While leek has 1667IU of vitamin A, rib eye steak has only 25IU.
  • Leek has less saturated fat.
  • The glycemic index of leek is higher.

These are the specific foods used in this comparison Leeks, (bulb and lower leaf-portion), raw and Beef, rib eye steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, grilled.

Infographic

Leek vs Rib eye steak 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 16% 3.3% 23% 84% 27% 161% 65% 7% 10% 162%
Contains more MagnesiumMagnesium +27.3%
Contains more CalciumCalcium +436.4%
Contains more CopperCopper +50%
Contains less SodiumSodium -63%
Contains more ManganeseManganese +501.3%
Contains more PotassiumPotassium +44.4%
Contains more ZincZinc +4825%
Contains more PhosphorusPhosphorus +334.3%
Contains more SeleniumSelenium +2870%
~equal in Iron ~2.24mg

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% 2.7% 2% 3% 18% 66% 92% 32% 110% 263% 4% 4.5% 27%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +937.5%
Contains more Vitamin EVitamin E +820%
Contains more Vitamin KVitamin K +2837.5%
Contains more FolateFolate +966.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +18.3%
Contains more Vitamin B2Vitamin B2 +856.7%
Contains more Vitamin B3Vitamin B3 +1127%
Contains more Vitamin B5Vitamin B5 +282.9%
Contains more Vitamin B6Vitamin B6 +104.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +413.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leek
3
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
24% 22% 54%
Protein: 23.69 g
Fats: 21.81 g
Carbs: 0 g
Water: 54.49 g
Other: 0.01 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +52.3%
Contains more OtherOther +10400%
Contains more ProteinProtein +1479.3%
Contains more FatsFats +7170%

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
46% 50% 5%
Saturated fat: Sat. Fat 9.684 g
Monounsaturated fat: Mono. Fat 10.519 g
Polyunsaturated fat: Poly. Fat 1.027 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +262875%
Contains more Poly. FatPolyunsaturated fat +518.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Leek Rib eye steak DV% diff.
Vitamin B12 0µg 2.1µg 88%
Zinc 0.12mg 5.91mg 53%
Selenium 1µg 29.7µg 52%
Saturated fat 0.04g 9.684g 44%
Protein 1.5g 23.69g 44%
Vitamin K 47µg 1.6µg 38%
Fats 0.3g 21.81g 33%
Vitamin B3 0.4mg 4.908mg 28%
Cholesterol 0mg 80mg 27%
Monounsaturated fat 0.004g 10.519g 26%
Vitamin B2 0.03mg 0.287mg 20%
Vitamin B6 0.233mg 0.477mg 19%
Phosphorus 35mg 152mg 17%
Manganese 0.481mg 0.08mg 17%
Folate 64µg 6µg 15%
Vitamin C 12mg 0mg 13%
Calories 61kcal 291kcal 12%
Vitamin B5 0.14mg 0.536mg 8%
Vitamin A 83µg 8µg 8%
Fiber 1.8g 0g 7%
Choline 9.5mg 48.8mg 7%
Polyunsaturated fat 0.166g 1.027g 6%
Calcium 59mg 11mg 5%
Carbs 14.15g 0g 5%
Vitamin E 0.92mg 0.1mg 5%
Copper 0.12mg 0.08mg 4%
Iron 2.1mg 2.24mg 2%
Potassium 180mg 260mg 2%
Vitamin B1 0.06mg 0.071mg 1%
Sodium 20mg 54mg 1%
Magnesium 28mg 22mg 1%
Vitamin D 0IU 7IU 1%
Vitamin D 0µg 0.2µg 1%
Net carbs 12.35g 0g N/A
Sugar 3.9g 0g N/A
Trans fat 0g 1.478g N/A
Tryptophan 0.012mg 0.265mg 0%
Threonine 0.063mg 1.116mg 0%
Isoleucine 0.052mg 1.103mg 0%
Leucine 0.096mg 2.041mg 0%
Lysine 0.078mg 2.269mg 0%
Methionine 0.018mg 0.641mg 0%
Phenylalanine 0.055mg 0.95mg 0%
Valine 0.056mg 1.184mg 0%
Histidine 0.025mg 0.888mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0g 0.001g N/A
Omega-3 - ALA 0.038g N/A
Omega-3 - DPA 0g 0.014g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.024g N/A
Omega-6 - Eicosadienoic acid 0.005g N/A
Omega-6 - Linoleic acid 0.7g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Leek Rib eye steak
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
48%
Rib eye steak
Minerals Daily Need Coverage Score
26%
Leek
56%
Rib eye steak

Comparison summary

Which food is lower in Sugar?
Rib eye steak
Rib eye steak is lower in Sugar (difference - 3.9g)
Which food is lower in glycemic index?
Rib eye steak
Rib eye steak is lower in glycemic index (difference - 32)
Which food is lower in Cholesterol?
Leek
Leek is lower in Cholesterol (difference - 80mg)
Which food contains less Sodium?
Leek
Leek contains less Sodium (difference - 34mg)
Which food is lower in Saturated fat?
Leek
Leek is lower in Saturated fat (difference - 9.644g)
Which food is cheaper?
Leek
Leek is cheaper (difference - $1.6)
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. Rib eye steak - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173392/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.