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  6. Leek vs. Taco salad

Leek vs. Taco salad — In-Depth Nutrition Comparison

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How are leek and taco salad different?

  • Leek is higher in vitamin A, manganese, iron, and vitamin C; however, taco salad is richer in vitamin B12, vitamin B2, zinc, and vitamin B5.
  • Daily need coverage for vitamin A for leek is 27% higher.
  • Leek contains 7 times more vitamin C than taco salad. While leek contains 12mg of vitamin C, taco salad contains only 1.8mg.
  • Leek has less sodium.

Leeks, (bulb and lower leaf-portion), raw and Fast foods, taco salad are the varieties used in this article.

Infographic

Leek vs Taco salad 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
3
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 19% 29% 19% 43% 38% 37% 31% 50% 22% 12%
Contains more IronIron +82.6%
Contains less SodiumSodium -94.8%
Contains more ManganeseManganese +188%
Contains more CalciumCalcium +64.4%
Contains more PotassiumPotassium +16.7%
Contains more ZincZinc +1033.3%
Contains more PhosphorusPhosphorus +105.7%
Contains more SeleniumSelenium +120%
~equal in Magnesium ~26mg
~equal in Copper ~0.113mg

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
7
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 6% 0% 0% 0% 13% 42% 23% 41% 25% 40% 0% 32% 13%
Contains more Vitamin CVitamin C +566.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +20%
Contains more Vitamin B6Vitamin B6 +111.8%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +52.4%
Contains more Vitamin B2Vitamin B2 +500%
Contains more Vitamin B3Vitamin B3 +210%
Contains more Vitamin B5Vitamin B5 +385.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +145.3%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Leek Taco salad DV% diff.
Vitamin K 47µg 39%
Sodium 20mg 385mg 16%
Saturated fat 0.04g 3.446g 15%
Manganese 0.481mg 0.167mg 14%
Vitamin B12 0µg 0.32µg 13%
Vitamin B2 0.03mg 0.18mg 12%
Iron 2.1mg 1.15mg 12%
Fats 0.3g 7.46g 11%
Vitamin C 12mg 1.8mg 11%
Vitamin B5 0.14mg 0.68mg 11%
Zinc 0.12mg 1.36mg 11%
Protein 1.5g 6.68g 10%
Vitamin A 83µg 9%
Vitamin B6 0.233mg 0.11mg 9%
Fiber 1.8g 7%
Cholesterol 0mg 22mg 7%
Monounsaturated fat 0.004g 2.606g 7%
Folate 64µg 42µg 6%
Vitamin E 0.92mg 6%
Phosphorus 35mg 72mg 5%
Vitamin B3 0.4mg 1.24mg 5%
Polyunsaturated fat 0.166g 0.883g 5%
Calcium 59mg 97mg 4%
Calories 61kcal 141kcal 4%
Choline 9.5mg 23.3mg 3%
Selenium 1µg 2.2µg 2%
Vitamin B1 0.06mg 0.05mg 1%
Copper 0.12mg 0.113mg 1%
Potassium 180mg 210mg 1%
Carbs 14.15g 11.91g 1%
Net carbs 12.35g 11.91g N/A
Magnesium 28mg 26mg 0%
Sugar 3.9g N/A
Tryptophan 0.012mg 0.075mg 0%
Threonine 0.063mg 0.254mg 0%
Isoleucine 0.052mg 0.311mg 0%
Leucine 0.096mg 0.549mg 0%
Lysine 0.078mg 0.486mg 0%
Methionine 0.018mg 0.145mg 0%
Phenylalanine 0.055mg 0.277mg 0%
Valine 0.056mg 0.343mg 0%
Histidine 0.025mg 0.201mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leek
Leek
2
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
7% 7% 12% 72%
Protein: 6.68 g
Fats: 7.46 g
Carbs: 11.91 g
Water: 72.35 g
Other: 1.6 g
Contains more CarbsCarbs +18.8%
Contains more WaterWater +14.7%
Contains more ProteinProtein +345.3%
Contains more FatsFats +2386.7%
Contains more OtherOther +52.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Leek
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
50% 38% 13%
Saturated fat: Sat. Fat 3.446 g
Monounsaturated fat: Mono. Fat 2.606 g
Polyunsaturated fat: Poly. Fat 0.883 g
Contains less Sat. FatSaturated fat -98.8%
Contains more Mono. FatMonounsaturated fat +65050%
Contains more Poly. FatPolyunsaturated fat +431.9%

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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

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.