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  6. Leek vs. Flax seeds

Leek vs. Flax seeds — In-Depth Nutrition Comparison

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What are the main differences between leek and flax seeds?

  • Leek is richer in vitamin K, yet flax seeds are richer in vitamin B1, copper, fiber, manganese, phosphorus, magnesium, iron, selenium, and zinc.
  • Flax seeds' daily need coverage for vitamin B1 is 132% higher.
  • Leek has 11 times more vitamin K than flax seeds. Leek has 47µg of vitamin K, while flax seeds have 4.3µg.

We used Leeks, (bulb and lower leaf-portion), raw and Seeds, flaxseed types in this comparison.

Infographic

Leek vs Flax seeds 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
Leek
1
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 280% 77% 72% 215% 407% 118% 275% 3.9% 324% 139%
Contains less SodiumSodium -33.3%
Contains more MagnesiumMagnesium +1300%
Contains more CalciumCalcium +332.2%
Contains more PotassiumPotassium +351.7%
Contains more IronIron +172.9%
Contains more CopperCopper +916.7%
Contains more ZincZinc +3516.7%
Contains more PhosphorusPhosphorus +1734.3%
Contains more ManganeseManganese +416%
Contains more SeleniumSelenium +2440%

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
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% 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 2% 0% 6.2% 0% 411% 37% 58% 59% 109% 0% 11% 65% 43%
Contains more Vitamin CVitamin C +1900%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +196.8%
Contains more Vitamin KVitamin K +993%
Contains more Vitamin B1Vitamin B1 +2640%
Contains more Vitamin B2Vitamin B2 +436.7%
Contains more Vitamin B3Vitamin B3 +670%
Contains more Vitamin B5Vitamin B5 +603.6%
Contains more Vitamin B6Vitamin B6 +103%
Contains more FolateFolate +35.9%
Contains more CholineCholine +728.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Leek Flax seeds DV% diff.
Polyunsaturated fat 0.166g 28.73g 190%
Vitamin B1 0.06mg 1.644mg 132%
Copper 0.12mg 1.22mg 122%
Fiber 1.8g 27.3g 102%
Magnesium 28mg 392mg 87%
Manganese 0.481mg 2.482mg 87%
Phosphorus 35mg 642mg 87%
Fats 0.3g 42.16g 64%
Iron 2.1mg 5.73mg 45%
Selenium 1µg 25.4µg 44%
Zinc 0.12mg 4.34mg 38%
Vitamin K 47µg 4.3µg 36%
Protein 1.5g 18.29g 34%
Calories 61kcal 534kcal 24%
Calcium 59mg 255mg 20%
Monounsaturated fat 0.004g 7.527g 19%
Potassium 180mg 813mg 19%
Vitamin B6 0.233mg 0.473mg 18%
Vitamin B3 0.4mg 3.08mg 17%
Vitamin B5 0.14mg 0.985mg 17%
Saturated fat 0.04g 3.663g 16%
Choline 9.5mg 78.7mg 13%
Vitamin C 12mg 0.6mg 13%
Vitamin B2 0.03mg 0.161mg 10%
Vitamin A 83µg 0µg 9%
Folate 64µg 87µg 6%
Carbs 14.15g 28.88g 5%
Vitamin E 0.92mg 0.31mg 4%
Net carbs 12.35g 1.58g N/A
Sugar 3.9g 1.55g N/A
Sodium 20mg 30mg 0%
Tryptophan 0.012mg 0.297mg 0%
Threonine 0.063mg 0.766mg 0%
Isoleucine 0.052mg 0.896mg 0%
Leucine 0.096mg 1.235mg 0%
Lysine 0.078mg 0.862mg 0%
Methionine 0.018mg 0.37mg 0%
Phenylalanine 0.055mg 0.957mg 0%
Valine 0.056mg 1.072mg 0%
Histidine 0.025mg 0.472mg 0%
Omega-6 - Eicosadienoic acid 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leek
Leek
1
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
18% 42% 29% 7% 4%
Protein: 18.29 g
Fats: 42.16 g
Carbs: 28.88 g
Water: 6.96 g
Other: 3.71 g
Contains more WaterWater +1092.5%
Contains more ProteinProtein +1119.3%
Contains more FatsFats +13953.3%
Contains more CarbsCarbs +104.1%
Contains more OtherOther +253.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Leek
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
9% 19% 72%
Saturated fat: Sat. Fat 3.663 g
Monounsaturated fat: Mono. Fat 7.527 g
Polyunsaturated fat: Poly. Fat 28.73 g
Contains less Sat. FatSaturated fat -98.9%
Contains more Mono. FatMonounsaturated fat +188075%
Contains more Poly. FatPolyunsaturated fat +17207.2%

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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. Flax seeds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169414/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.