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  6. Leek vs. Smoked salmon

Leek vs. Smoked salmon — In-Depth Nutrition Comparison

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Summary of differences between leek and smoked salmon

  • Leek has more vitamin K, vitamin A, manganese, and iron; however, smoked salmon is higher in vitamin B12, vitamin D, selenium, vitamin B3, and phosphorus.
  • Smoked salmon covers your daily need for vitamin B12, 136% more than leek.
  • Leek has 470 times more vitamin K than smoked salmon. While leek has 47µg of vitamin K, smoked salmon has only 0.1µg.
  • Leek has less sodium.
  • The glycemic index of leek is higher.

These are the specific foods used in this comparison Leeks, (bulb and lower leaf-portion), raw and Fish, salmon, chinook, smoked.

Infographic

Leek vs Smoked salmon 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
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 13% 3.3% 15% 32% 77% 8.5% 70% 88% 2.2% 177%
Contains more MagnesiumMagnesium +55.6%
Contains more CalciumCalcium +436.4%
Contains more IronIron +147.1%
Contains less SodiumSodium -97%
Contains more ManganeseManganese +2729.4%
Contains more CopperCopper +91.7%
Contains more ZincZinc +158.3%
Contains more PhosphorusPhosphorus +368.6%
Contains more SeleniumSelenium +3140%
~equal in Potassium ~175mg

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
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% 8.7% 27% 257% 5.8% 23% 89% 52% 64% 408% 0.25% 1.5% 49%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +219.2%
Contains more Vitamin B1Vitamin B1 +160.9%
Contains more Vitamin KVitamin K +46900%
Contains more FolateFolate +3100%
Contains more Vitamin EVitamin E +46.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +236.7%
Contains more Vitamin B3Vitamin B3 +1080%
Contains more Vitamin B5Vitamin B5 +521.4%
Contains more Vitamin B6Vitamin B6 +19.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +836.8%

All nutrients comparison - raw data values

Nutrient Leek Smoked salmon DV% diff.
Vitamin B12 0µg 3.26µg 136%
Vitamin D 0µg 17.1µg 86%
Vitamin D 0IU 685IU 86%
Selenium 1µg 32.4µg 57%
Vitamin K 47µg 0.1µg 39%
Protein 1.5g 18.28g 34%
Sodium 20mg 672mg 28%
Vitamin B3 0.4mg 4.72mg 27%
Manganese 0.481mg 0.017mg 20%
Phosphorus 35mg 164mg 18%
Iron 2.1mg 0.85mg 16%
Folate 64µg 2µg 16%
Vitamin B5 0.14mg 0.87mg 15%
Choline 9.5mg 89mg 14%
Vitamin C 12mg 0mg 13%
Copper 0.12mg 0.23mg 12%
Cholesterol 0mg 23mg 8%
Fiber 1.8g 0g 7%
Vitamin A 83µg 26µg 6%
Polyunsaturated fat 0.166g 0.995g 6%
Fats 0.3g 4.32g 6%
Calcium 59mg 11mg 5%
Monounsaturated fat 0.004g 2.023g 5%
Carbs 14.15g 0g 5%
Vitamin B2 0.03mg 0.101mg 5%
Saturated fat 0.04g 0.929g 4%
Calories 61kcal 117kcal 3%
Vitamin B1 0.06mg 0.023mg 3%
Vitamin B6 0.233mg 0.278mg 3%
Vitamin E 0.92mg 1.35mg 3%
Zinc 0.12mg 0.31mg 2%
Magnesium 28mg 18mg 2%
Net carbs 12.35g 0g N/A
Potassium 180mg 175mg 0%
Sugar 3.9g 0g N/A
Tryptophan 0.012mg 0.205mg 0%
Threonine 0.063mg 0.801mg 0%
Isoleucine 0.052mg 0.842mg 0%
Leucine 0.096mg 1.486mg 0%
Lysine 0.078mg 1.679mg 0%
Methionine 0.018mg 0.541mg 0%
Phenylalanine 0.055mg 0.714mg 0%
Valine 0.056mg 0.942mg 0%
Histidine 0.025mg 0.538mg 0%
Omega-3 - EPA 0g 0.183g N/A
Omega-3 - DHA 0g 0.267g N/A
Omega-3 - DPA 0g 0.073g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leek
Leek
2
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +15.3%
Contains more ProteinProtein +1118.7%
Contains more FatsFats +1340%
Contains more OtherOther +414.3%

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
24% 51% 25%
Saturated fat: Sat. Fat 0.929 g
Monounsaturated fat: Mono. Fat 2.023 g
Polyunsaturated fat: Poly. Fat 0.995 g
Contains less Sat. FatSaturated fat -95.7%
Contains more Mono. FatMonounsaturated fat +50475%
Contains more Poly. FatPolyunsaturated fat +499.4%

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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. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/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.