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Leek vs. Squid — In-Depth Nutrition Comparison

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A recap on differences between Leek and Squid

  • Squid is higher than Leek in Vitamin B12, Selenium, Vitamin B2, Iron, Copper, Phosphorus, Zinc, and Vitamin B5.
  • Squid covers your daily Vitamin B12 needs 225% more than Leek.
  • The amount of Sodium in Leek is lower.

Food varieties used in this article are Leeks, (bulb and lower leaf-portion), raw and Mollusks, cuttlefish, mixed species, cooked, moist heat.

Infographic

Leek vs Squid infographic
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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
:
8
Squid
Contains less Sodium -97.3%
Contains more Manganese +130.1%
Contains more Calcium +205.1%
Contains more Iron +416.2%
Contains more Magnesium +114.3%
Contains more Phosphorus +1557.1%
Contains more Potassium +253.9%
Contains more Zinc +2783.3%
Contains more Copper +731.7%
Contains more Selenium +8860%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 79% 20% 15% 16% 3% 4% 40% 63% 6%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 54% 407% 43% 249% 57% 98% 95% 333% 28% 489%
Contains less Sodium -97.3%
Contains more Manganese +130.1%
Contains more Calcium +205.1%
Contains more Iron +416.2%
Contains more Magnesium +114.3%
Contains more Phosphorus +1557.1%
Contains more Potassium +253.9%
Contains more Zinc +2783.3%
Contains more Copper +731.7%
Contains more Selenium +8860%

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
7
:
5
Squid
Contains more Vitamin A +147%
Contains more Vitamin C +41.2%
Contains more Vitamin B1 +252.9%
Contains more Folate +166.7%
Contains more Vitamin B2 +5663.3%
Contains more Vitamin B3 +447.3%
Contains more Vitamin B5 +542.9%
Contains more Vitamin B6 +15.9%
Contains more Vitamin B12 +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 101% 19% 0% 40% 15% 7% 8% 9% 54% 48% 0% 118%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 41% 0% 0% 29% 5% 399% 42% 54% 63% 18% 676% 0%
Contains more Vitamin A +147%
Contains more Vitamin C +41.2%
Contains more Vitamin B1 +252.9%
Contains more Folate +166.7%
Contains more Vitamin B2 +5663.3%
Contains more Vitamin B3 +447.3%
Contains more Vitamin B5 +542.9%
Contains more Vitamin B6 +15.9%
Contains more Vitamin B12 +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leek
2
:
3
Squid
Contains more Carbs +762.8%
Contains more Water +35.8%
Contains more Protein +2065.3%
Contains more Fats +366.7%
Contains more Other +220%
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
32% 61% 3%
Protein: 32.48 g
Fats: 1.4 g
Carbs: 1.64 g
Water: 61.12 g
Other: 3.36 g
Contains more Carbs +762.8%
Contains more Water +35.8%
Contains more Protein +2065.3%
Contains more Fats +366.7%
Contains more Other +220%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Leek
1
:
2
Squid
Contains less Saturated Fat -83.1%
Contains more Monounsaturated Fat +3950%
Contains more Polyunsaturated fat +61.4%
19% 2% 79%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.166 g
35% 24% 40%
Saturated Fat: 0.236 g
Monounsaturated Fat: 0.162 g
Polyunsaturated fat: 0.268 g
Contains less Saturated Fat -83.1%
Contains more Monounsaturated Fat +3950%
Contains more Polyunsaturated fat +61.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Leek Squid Opinion
Net carbs 12.35g 1.64g Leek
Protein 1.5g 32.48g Squid
Fats 0.3g 1.4g Squid
Carbs 14.15g 1.64g Leek
Calories 61kcal 158kcal Squid
Sugar 3.9g Squid
Fiber 1.8g 0g Leek
Calcium 59mg 180mg Squid
Iron 2.1mg 10.84mg Squid
Magnesium 28mg 60mg Squid
Phosphorus 35mg 580mg Squid
Potassium 180mg 637mg Squid
Sodium 20mg 744mg Leek
Zinc 0.12mg 3.46mg Squid
Copper 0.12mg 0.998mg Squid
Manganese 0.481mg 0.209mg Leek
Selenium 1µg 89.6µg Squid
Vitamin A 1667IU 675IU Leek
Vitamin A RAE 83µg 203µg Squid
Vitamin E 0.92mg Leek
Vitamin C 12mg 8.5mg Leek
Vitamin B1 0.06mg 0.017mg Leek
Vitamin B2 0.03mg 1.729mg Squid
Vitamin B3 0.4mg 2.189mg Squid
Vitamin B5 0.14mg 0.9mg Squid
Vitamin B6 0.233mg 0.27mg Squid
Folate 64µg 24µg Leek
Vitamin B12 0µg 5.4µg Squid
Vitamin K 47µg Leek
Tryptophan 0.012mg 0.364mg Squid
Threonine 0.063mg 1.398mg Squid
Isoleucine 0.052mg 1.414mg Squid
Leucine 0.096mg 2.287mg Squid
Lysine 0.078mg 2.427mg Squid
Methionine 0.018mg 0.733mg Squid
Phenylalanine 0.055mg 1.164mg Squid
Valine 0.056mg 1.419mg Squid
Histidine 0.025mg 0.624mg Squid
Cholesterol 0mg 224mg Leek
Saturated Fat 0.04g 0.236g Leek
Omega-3 - DHA 0g 0.132g Squid
Omega-3 - EPA 0g 0.078g Squid
Omega-3 - DPA 0g 0.012g Squid
Monounsaturated Fat 0.004g 0.162g Squid
Polyunsaturated fat 0.166g 0.268g Squid

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Leek Squid
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
35%
Leek
110%
Squid
Minerals Daily Need Coverage Score
26%
Leek
185%
Squid

Comparison summary

Which food is lower in Sugar?
Squid
Squid is lower in Sugar (difference - 3.9g)
Which food is lower in glycemic index?
Squid
Squid is lower in glycemic index (difference - 32)
Which food is cheaper?
Squid
Squid is cheaper (difference - $0.4)
Which food is richer in minerals?
Squid
Squid is relatively richer in minerals
Which food contains less Sodium?
Leek
Leek contains less Sodium (difference - 724mg)
Which food is lower in Cholesterol?
Leek
Leek is lower in Cholesterol (difference - 224mg)
Which food is lower in Saturated Fat?
Leek
Leek is lower in Saturated Fat (difference - 0.196g)
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. Squid - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172010/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.