Leek vs. Swordfish — In-Depth Nutrition Comparison
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What are the differences between leek and swordfish?
- Leek is higher in vitamin K, vitamin A, and iron, yet swordfish is higher in selenium, vitamin D, vitamin B12, vitamin B3, phosphorus, and vitamin B6.
- Swordfish's daily need coverage for selenium is 123% more.
- Leek has 470 times more vitamin K than swordfish. While leek has 47µg of vitamin K, swordfish has only 0.1µg.
- The glycemic index of swordfish is lower.
We used Leeks, (bulb and lower leaf-portion), raw and Fish, swordfish, cooked, dry heat types in this article.
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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 CalciumCalcium | +883.3% |
| Contains more IronIron | +366.7% |
| Contains more CopperCopper | +160.9% |
| Contains less SodiumSodium | -79.4% |
| Contains more ManganeseManganese | +3600% |
| Contains more MagnesiumMagnesium | +25% |
| Contains more PotassiumPotassium | +177.2% |
| Contains more ZincZinc | +550% |
| Contains more PhosphorusPhosphorus | +768.6% |
| Contains more SeleniumSelenium | +6750% |
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 | +93% |
| Contains more Vitamin KVitamin K | +46900% |
| Contains more FolateFolate | +3100% |
| Contains more Vitamin EVitamin E | +162% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +48.3% |
| Contains more Vitamin B2Vitamin B2 | +110% |
| Contains more Vitamin B3Vitamin B3 | +2213.5% |
| Contains more Vitamin B5Vitamin B5 | +197.9% |
| Contains more Vitamin B6Vitamin B6 | +163.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +715.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 1µg | 68.5µg | 123% |
| Vitamin D | 0µg | 16.6µg | 83% |
| Vitamin D | 0IU | 666IU | 83% |
| Vitamin B12 | 0µg | 1.62µg | 68% |
| Vitamin B3 | 0.4mg | 9.254mg | 55% |
| Protein | 1.5g | 23.45g | 44% |
| Vitamin K | 47µg | 0.1µg | 39% |
| Phosphorus | 35mg | 304mg | 38% |
| Vitamin B6 | 0.233mg | 0.615mg | 29% |
| Cholesterol | 0mg | 78mg | 26% |
| Iron | 2.1mg | 0.45mg | 21% |
| Manganese | 0.481mg | 0.013mg | 20% |
| Folate | 64µg | 2µg | 16% |
| Vitamin C | 12mg | 0mg | 13% |
| Fats | 0.3g | 7.93g | 12% |
| Choline | 9.5mg | 77.5mg | 12% |
| Vitamin E | 0.92mg | 2.41mg | 10% |
| Saturated fat | 0.04g | 1.911g | 9% |
| Monounsaturated fat | 0.004g | 3.544g | 9% |
| Potassium | 180mg | 499mg | 9% |
| Copper | 0.12mg | 0.046mg | 8% |
| Polyunsaturated fat | 0.166g | 1.368g | 8% |
| Fiber | 1.8g | 0g | 7% |
| Zinc | 0.12mg | 0.78mg | 6% |
| Vitamin B5 | 0.14mg | 0.417mg | 6% |
| Calories | 61kcal | 172kcal | 6% |
| Calcium | 59mg | 6mg | 5% |
| Carbs | 14.15g | 0g | 5% |
| Vitamin A | 83µg | 43µg | 4% |
| Vitamin B2 | 0.03mg | 0.063mg | 3% |
| Sodium | 20mg | 97mg | 3% |
| Vitamin B1 | 0.06mg | 0.089mg | 2% |
| Magnesium | 28mg | 35mg | 2% |
| Net carbs | 12.35g | 0g | N/A |
| Sugar | 3.9g | 0g | N/A |
| Trans fat | 0g | 0.056g | N/A |
| Tryptophan | 0.012mg | 0.265mg | 0% |
| Threonine | 0.063mg | 1.035mg | 0% |
| Isoleucine | 0.052mg | 1.088mg | 0% |
| Leucine | 0.096mg | 1.919mg | 0% |
| Lysine | 0.078mg | 2.168mg | 0% |
| Methionine | 0.018mg | 0.699mg | 0% |
| Phenylalanine | 0.055mg | 0.922mg | 0% |
| Valine | 0.056mg | 1.216mg | 0% |
| Histidine | 0.025mg | 0.695mg | 0% |
| Omega-3 - EPA | 0g | 0.127g | N/A |
| Omega-3 - DHA | 0g | 0.772g | N/A |
| Omega-3 - DPA | 0g | 0.168g | N/A |
| Omega-6 - Eicosadienoic acid | 0.022g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +21.6% |
| Contains more OtherOther | +191.7% |
| Contains more ProteinProtein | +1463.3% |
| Contains more FatsFats | +2543.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -97.9% |
| Contains more Mono. FatMonounsaturated fat | +88500% |
| Contains more Poly. FatPolyunsaturated fat | +724.1% |
