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  6. Leek vs. Summer squash

Leek vs. Summer squash — In-Depth Nutrition Comparison

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What are the differences between leek and summer squash?

  • Leek is higher in vitamin K, vitamin A, iron, manganese, folate, copper, and vitamin E, yet summer squash is higher in vitamin B2 and vitamin C.
  • Leek's daily need coverage for vitamin K is 37% more.
  • Leek has 8 times more vitamin A than summer squash. While leek has 1667IU of vitamin A, summer squash has only 200IU.
  • The glycemic index of summer squash is lower.

We used Leeks, (bulb and lower leaf-portion), raw and Squash, summer, all varieties, raw types in this article.

Infographic

Leek vs Summer squash 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
6
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 12% 4.5% 23% 13% 17% 7.9% 16% 0.26% 23% 1.1%
Contains more MagnesiumMagnesium +64.7%
Contains more CalciumCalcium +293.3%
Contains more IronIron +500%
Contains more CopperCopper +135.3%
Contains more ManganeseManganese +174.9%
Contains more SeleniumSelenium +400%
Contains more PotassiumPotassium +45.6%
Contains more ZincZinc +141.7%
Contains less SodiumSodium -90%
~equal in Phosphorus ~38mg

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
6
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 57% 3.3% 2.4% 0% 12% 33% 9.1% 9.3% 50% 0% 7.5% 22% 3.7%
Contains more Vitamin AVitamin A +730%
Contains more Vitamin EVitamin E +666.7%
Contains more Vitamin B1Vitamin B1 +25%
Contains more Vitamin KVitamin K +1466.7%
Contains more FolateFolate +120.7%
Contains more CholineCholine +41.8%
Contains more Vitamin CVitamin C +41.7%
Contains more Vitamin B2Vitamin B2 +373.3%
Contains more Vitamin B3Vitamin B3 +21.8%
Contains more Vitamin B5Vitamin B5 +10.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.218mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Leek Summer squash DV% diff.
Vitamin K 47µg 3µg 37%
Iron 2.1mg 0.35mg 22%
Manganese 0.481mg 0.175mg 13%
Folate 64µg 29µg 9%
Vitamin B2 0.03mg 0.142mg 9%
Vitamin A 83µg 10µg 8%
Copper 0.12mg 0.051mg 8%
Vitamin C 12mg 17mg 6%
Vitamin E 0.92mg 0.12mg 5%
Carbs 14.15g 3.35g 4%
Calcium 59mg 15mg 4%
Magnesium 28mg 17mg 3%
Fiber 1.8g 1.1g 3%
Calories 61kcal 16kcal 2%
Zinc 0.12mg 0.29mg 2%
Potassium 180mg 262mg 2%
Vitamin B6 0.233mg 0.218mg 1%
Choline 9.5mg 6.7mg 1%
Polyunsaturated fat 0.166g 0.089g 1%
Vitamin B3 0.4mg 0.487mg 1%
Vitamin B1 0.06mg 0.048mg 1%
Protein 1.5g 1.21g 1%
Selenium 1µg 0.2µg 1%
Fructose 0.95g 1%
Sodium 20mg 2mg 1%
Fats 0.3g 0.18g 0%
Net carbs 12.35g 2.25g N/A
Sugar 3.9g 2.2g N/A
Phosphorus 35mg 38mg 0%
Vitamin B5 0.14mg 0.155mg 0%
Saturated fat 0.04g 0.044g 0%
Monounsaturated fat 0.004g 0.016g 0%
Tryptophan 0.012mg 0.011mg 0%
Threonine 0.063mg 0.028mg 0%
Isoleucine 0.052mg 0.042mg 0%
Leucine 0.096mg 0.069mg 0%
Lysine 0.078mg 0.065mg 0%
Methionine 0.018mg 0.017mg 0%
Phenylalanine 0.055mg 0.041mg 0%
Valine 0.056mg 0.053mg 0%
Histidine 0.025mg 0.025mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leek
Leek
4
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
3% 95%
Protein: 1.21 g
Fats: 0.18 g
Carbs: 3.35 g
Water: 94.64 g
Other: 0.62 g
Contains more ProteinProtein +24%
Contains more FatsFats +66.7%
Contains more CarbsCarbs +322.4%
Contains more OtherOther +69.4%
Contains more WaterWater +14%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Leek
Leek
2
19% 2% 79%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.166 g
30% 11% 60%
Saturated fat: Sat. Fat 0.044 g
Monounsaturated fat: Mono. Fat 0.016 g
Polyunsaturated fat: Poly. Fat 0.089 g
Contains more Poly. FatPolyunsaturated fat +86.5%
Contains more Mono. FatMonounsaturated fat +300%
~equal in Saturated fat ~0.044g

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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. Summer squash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170487/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.