Leek vs. Steak — In-Depth Nutrition Comparison
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Summary of differences between leek and steak
- Leek has more vitamin K and vitamin A; however, steak is higher in vitamin B12, zinc, selenium, vitamin B3, vitamin B2, and vitamin B6.
- Steak covers your daily need for vitamin B12, 92% more than leek.
- Leek has 67 times more vitamin A than steak. While leek has 1667IU of vitamin A, steak has only 25IU.
- Leek has less saturated fat.
- The glycemic index of leek is higher.
These are the specific foods used in this comparison Leeks, (bulb and lower leaf-portion), raw and Beef, rib eye steak, boneless, lip off, separable lean, and fat, trimmed to 0" fat, all grades, cooked, grilled.
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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.
| Contains more MagnesiumMagnesium | +21.7% |
| Contains more CalciumCalcium | +391.7% |
| Contains more CopperCopper | +41.2% |
| Contains less SodiumSodium | -65.5% |
| Contains more ManganeseManganese | +∞% |
| Contains more PotassiumPotassium | +55% |
| Contains more IronIron | +14.3% |
| Contains more ZincZinc | +5183.3% |
| Contains more PhosphorusPhosphorus | +365.7% |
| Contains more SeleniumSelenium | +3080% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +1085.7% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +2837.5% |
| Contains more FolateFolate | +966.7% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +23.3% |
| Contains more Vitamin B2Vitamin B2 | +903.3% |
| Contains more Vitamin B3Vitamin B3 | +1187.3% |
| Contains more Vitamin B6Vitamin B6 | +114.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 2.2µg | 92% |
| Zinc | 0.12mg | 6.34mg | 57% |
| Selenium | 1µg | 31.8µg | 56% |
| Protein | 1.5g | 24.85g | 47% |
| Saturated fat | 0.04g | 8.443g | 38% |
| Vitamin K | 47µg | 1.6µg | 38% |
| Vitamin B3 | 0.4mg | 5.149mg | 30% |
| Fats | 0.3g | 19.02g | 29% |
| Cholesterol | 0mg | 78mg | 26% |
| Monounsaturated fat | 0.004g | 9.171g | 23% |
| Vitamin B6 | 0.233mg | 0.5mg | 21% |
| Vitamin B2 | 0.03mg | 0.301mg | 21% |
| Manganese | 0.481mg | 21% | |
| Phosphorus | 35mg | 163mg | 18% |
| Folate | 64µg | 6µg | 15% |
| Vitamin C | 12mg | 0mg | 13% |
| Calories | 61kcal | 271kcal | 11% |
| Vitamin A | 83µg | 7µg | 8% |
| Fiber | 1.8g | 0g | 7% |
| Vitamin E | 0.92mg | 6% | |
| Calcium | 59mg | 12mg | 5% |
| Carbs | 14.15g | 0g | 5% |
| Polyunsaturated fat | 0.166g | 0.896g | 5% |
| Iron | 2.1mg | 2.4mg | 4% |
| Copper | 0.12mg | 0.085mg | 4% |
| Potassium | 180mg | 279mg | 3% |
| Vitamin B5 | 0.14mg | 3% | |
| Sodium | 20mg | 58mg | 2% |
| Choline | 9.5mg | 2% | |
| Vitamin B1 | 0.06mg | 0.074mg | 1% |
| Vitamin D | 0µg | 0.1µg | 1% |
| Magnesium | 28mg | 23mg | 1% |
| Vitamin D | 0IU | 6IU | 1% |
| Net carbs | 12.35g | 0g | N/A |
| Sugar | 3.9g | 0g | N/A |
| Tryptophan | 0.012mg | 0.278mg | 0% |
| Threonine | 0.063mg | 1.171mg | 0% |
| Isoleucine | 0.052mg | 1.157mg | 0% |
| Leucine | 0.096mg | 2.142mg | 0% |
| Lysine | 0.078mg | 2.38mg | 0% |
| Methionine | 0.018mg | 0.672mg | 0% |
| Phenylalanine | 0.055mg | 0.997mg | 0% |
| Valine | 0.056mg | 1.242mg | 0% |
| Histidine | 0.025mg | 0.931mg | 0% |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - DHA | 0g | 0.001g | N/A |
| Omega-3 - DPA | 0g | 0.013g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +49.3% |
| Contains more OtherOther | +94.4% |
| Contains more ProteinProtein | +1556.7% |
| Contains more FatsFats | +6240% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -99.5% |
| Contains more Mono. FatMonounsaturated fat | +229175% |
| Contains more Poly. FatPolyunsaturated fat | +439.8% |
