Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Leek vs. Rosemary — In-Depth Nutrition Comparison

Compare

How are Leek and Rosemary different?

  • Rosemary has more Iron, Fiber, Calcium, Manganese, Copper, Magnesium, Potassium, Vitamin B5, and Folate than Leek.
  • Daily need coverage for Iron from Rosemary is 57% higher.
  • Leek has less Saturated Fat.

Leeks, (bulb and lower leaf-portion), raw and Rosemary, fresh are the varieties used in this article.

Infographic

Leek vs Rosemary 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 65% 95% 59% 249% 100% 25% 28% 3.4% 125% 0%
Contains less SodiumSodium -23.1%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +225%
Contains more CalciumCalcium +437.3%
Contains more PotassiumPotassium +271.1%
Contains more IronIron +216.7%
Contains more CopperCopper +150.8%
Contains more ZincZinc +675%
Contains more PhosphorusPhosphorus +88.6%
Contains more ManganeseManganese +99.6%

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
4
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% 100% 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 73% 175% 0% 0% 9% 35% 17% 48% 78% 0% 0% 82% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +66.7%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +81.7%
Contains more Vitamin AVitamin A +75.4%
Contains more Vitamin B2Vitamin B2 +406.7%
Contains more Vitamin B3Vitamin B3 +128%
Contains more Vitamin B5Vitamin B5 +474.3%
Contains more Vitamin B6Vitamin B6 +44.2%
Contains more FolateFolate +70.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leek
1
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
3% 6% 21% 68% 2%
Protein: 3.31 g
Fats: 5.86 g
Carbs: 20.7 g
Water: 67.77 g
Other: 2.36 g
Contains more WaterWater +22.5%
Contains more ProteinProtein +120.7%
Contains more FatsFats +1853.3%
Contains more CarbsCarbs +46.3%
Contains more OtherOther +124.8%

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
58% 24% 18%
Saturated Fat: Sat. Fat 2.838 g
Monounsaturated Fat: Mono. Fat 1.16 g
Polyunsaturated fat: Poly. Fat 0.901 g
Contains less Sat. FatSaturated Fat -98.6%
Contains more Mono. FatMonounsaturated Fat +28900%
Contains more Poly. FatPolyunsaturated fat +442.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Leek Rosemary Opinion
Calories 61kcal 131kcal Rosemary
Protein 1.5g 3.31g Rosemary
Fats 0.3g 5.86g Rosemary
Vitamin C 12mg 21.8mg Rosemary
Net carbs 12.35g 6.6g Leek
Carbs 14.15g 20.7g Rosemary
Magnesium 28mg 91mg Rosemary
Calcium 59mg 317mg Rosemary
Potassium 180mg 668mg Rosemary
Iron 2.1mg 6.65mg Rosemary
Sugar 3.9g Rosemary
Fiber 1.8g 14.1g Rosemary
Copper 0.12mg 0.301mg Rosemary
Zinc 0.12mg 0.93mg Rosemary
Phosphorus 35mg 66mg Rosemary
Sodium 20mg 26mg Leek
Vitamin A 1667IU 2924IU Rosemary
Vitamin A 83µg 146µg Rosemary
Vitamin E 0.92mg Leek
Manganese 0.481mg 0.96mg Rosemary
Selenium 1µg Leek
Vitamin B1 0.06mg 0.036mg Leek
Vitamin B2 0.03mg 0.152mg Rosemary
Vitamin B3 0.4mg 0.912mg Rosemary
Vitamin B5 0.14mg 0.804mg Rosemary
Vitamin B6 0.233mg 0.336mg Rosemary
Vitamin K 47µg Leek
Folate 64µg 109µg Rosemary
Choline 9.5mg Leek
Saturated Fat 0.04g 2.838g Leek
Monounsaturated Fat 0.004g 1.16g Rosemary
Polyunsaturated fat 0.166g 0.901g Rosemary
Tryptophan 0.012mg 0.051mg Rosemary
Threonine 0.063mg 0.136mg Rosemary
Isoleucine 0.052mg 0.136mg Rosemary
Leucine 0.096mg 0.249mg Rosemary
Lysine 0.078mg 0.143mg Rosemary
Methionine 0.018mg 0.047mg Rosemary
Phenylalanine 0.055mg 0.169mg Rosemary
Valine 0.056mg 0.165mg Rosemary
Histidine 0.025mg 0.066mg Rosemary

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Leek Rosemary
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
32%
Leek
40%
Rosemary
Minerals Daily Need Coverage Score
26%
Leek
75%
Rosemary

Comparison summary

Which food is richer in minerals?
Rosemary
Rosemary is relatively richer in minerals
Which food is lower in Sugar?
Rosemary
Rosemary is lower in Sugar (difference - 3.9g)
Which food contains less Sodium?
Leek
Leek contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Leek
Leek is lower in Saturated Fat (difference - 2.798g)
Which food is lower in glycemic index?
Leek
Leek is lower in glycemic index (difference - 38)
Which food is cheaper?
Leek
Leek is cheaper (difference - $1.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Rosemary - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173473/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.