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

Leek vs. Soba — In-Depth Nutrition Comparison

Compare

Differences between leek and soba

  • Soba contains less vitamin A, iron, vitamin B6, folate, vitamin C, copper, and calcium than leek.
  • Leek's daily need coverage for vitamin A is 33% higher.
  • Leek has a lower glycemic index. The glycemic index of leek is 32, while the glycemic index of soba is 46.

The food types used in this comparison are Leeks, (bulb and lower leaf-portion), raw and Noodles, japanese, soba, cooked.

Infographic

Leek vs Soba 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
9
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%
Soba
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 1.2% 3.1% 18% 2.7% 3.3% 11% 7.8% 49% 0%
Contains more MagnesiumMagnesium +211.1%
Contains more CalciumCalcium +1375%
Contains more PotassiumPotassium +414.3%
Contains more IronIron +337.5%
Contains more CopperCopper +1400%
Contains more PhosphorusPhosphorus +40%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +28.6%
Contains more SeleniumSelenium +∞%
~equal in Zinc ~0.12mg

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
8
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%
Soba
3
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% 0% 0% 0% 24% 6% 9.6% 14% 9.2% 0% 0% 5.3% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +15.4%
Contains more Vitamin B6Vitamin B6 +482.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +814.3%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +56.7%
Contains more Vitamin B3Vitamin B3 +27.5%
Contains more Vitamin B5Vitamin B5 +67.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Soba
2
5% 21% 73%
Protein: 5.06 g
Fats: 0.1 g
Carbs: 21.44 g
Water: 73.01 g
Other: 0.39 g
Contains more FatsFats +200%
Contains more WaterWater +13.7%
Contains more OtherOther +169.2%
Contains more ProteinProtein +237.3%
Contains more CarbsCarbs +51.5%

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
Soba
2
25% 34% 41%
Saturated fat: Sat. Fat 0.019 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains more Poly. FatPolyunsaturated fat +435.5%
Contains less Sat. FatSaturated fat -52.5%
Contains more Mono. FatMonounsaturated fat +550%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Leek Soba DV% diff.
Vitamin K 47µg 39%
Iron 2.1mg 0.48mg 20%
Vitamin B6 0.233mg 0.04mg 15%
Folate 64µg 7µg 14%
Vitamin C 12mg 0mg 13%
Copper 0.12mg 0.008mg 12%
Vitamin A 83µg 0µg 9%
Protein 1.5g 5.06g 7%
Fiber 1.8g 7%
Vitamin E 0.92mg 6%
Calcium 59mg 4mg 6%
Manganese 0.481mg 0.374mg 5%
Magnesium 28mg 9mg 5%
Potassium 180mg 35mg 4%
Vitamin B1 0.06mg 0.094mg 3%
Vitamin B5 0.14mg 0.235mg 2%
Selenium 1µg 2%
Choline 9.5mg 2%
Calories 61kcal 99kcal 2%
Carbs 14.15g 21.44g 2%
Sodium 20mg 60mg 2%
Polyunsaturated fat 0.166g 0.031g 1%
Vitamin B3 0.4mg 0.51mg 1%
Phosphorus 35mg 25mg 1%
Fats 0.3g 0.1g 0%
Net carbs 12.35g 21.44g N/A
Sugar 3.9g N/A
Zinc 0.12mg 0.12mg 0%
Vitamin B2 0.03mg 0.026mg 0%
Saturated fat 0.04g 0.019g 0%
Monounsaturated fat 0.004g 0.026g 0%
Tryptophan 0.012mg 0.072mg 0%
Threonine 0.063mg 0.177mg 0%
Isoleucine 0.052mg 0.195mg 0%
Leucine 0.096mg 0.33mg 0%
Lysine 0.078mg 0.214mg 0%
Methionine 0.018mg 0.072mg 0%
Phenylalanine 0.055mg 0.217mg 0%
Valine 0.056mg 0.249mg 0%
Histidine 0.025mg 0.119mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Leek Soba
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
27%
Leek
5%
Soba
Minerals Daily Need Coverage Score
26%
Leek
10%
Soba

Comparison summary

Which food is lower in Sugar?
Soba
Soba is lower in Sugar (difference - 3.9g)
Which food is lower in Saturated fat?
Soba
Soba is lower in Saturated fat (difference - 0.021g)
Which food is cheaper?
Soba
Soba is cheaper (difference - $0.4)
Which food contains less Sodium?
Leek
Leek contains less Sodium (difference - 40mg)
Which food is lower in glycemic index?
Leek
Leek is lower in glycemic index (difference - 14)
Which food is richer in minerals?
Leek
Leek is relatively richer in minerals
Which food is richer in vitamins?
Leek
Leek is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Soba - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168907/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.