Leek vs. Taro — In-Depth Nutrition Comparison
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The main differences between leeks and taro
- Leeks are richer in vitamin K, vitamin A, iron, folate, and vitamin C, yet taro is richer in potassium, vitamin E, fiber, phosphorus, and copper.
- Daily need coverage for vitamin K for leeks is 38% higher.
- Leeks contain 22 times more vitamin A than taro. Leeks contain 1667 IU of vitamin A, while taro contains 76 IU.
- Leeks have a lower glycemic index than taro.
Food types used in this article are Leeks, (bulb and lower leaf-portion), raw and Taro, raw.
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.
| Contains more CalciumCalcium | +37.2% |
| Contains more IronIron | +281.8% |
| Contains more ManganeseManganese | +25.6% |
| Contains more SeleniumSelenium | +42.9% |
| Contains more MagnesiumMagnesium | +17.9% |
| Contains more PotassiumPotassium | +228.3% |
| Contains more CopperCopper | +43.3% |
| Contains more ZincZinc | +91.7% |
| Contains more PhosphorusPhosphorus | +140% |
| Contains less SodiumSodium | -45% |
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 | +166.7% |
| Contains more Vitamin AVitamin A | +1975% |
| Contains more Vitamin B2Vitamin B2 | +20% |
| Contains more Vitamin KVitamin K | +4600% |
| Contains more FolateFolate | +190.9% |
| Contains more Vitamin EVitamin E | +158.7% |
| Contains more Vitamin B1Vitamin B1 | +58.3% |
| Contains more Vitamin B3Vitamin B3 | +50% |
| Contains more Vitamin B5Vitamin B5 | +116.4% |
| Contains more Vitamin B6Vitamin B6 | +21.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 47µg | 1µg | 38% |
| Iron | 2.1mg | 0.55mg | 19% |
| Potassium | 180mg | 591mg | 12% |
| Folate | 64µg | 22µg | 11% |
| Vitamin E | 0.92mg | 2.38mg | 10% |
| Fiber | 1.8g | 4.1g | 9% |
| Vitamin A | 83µg | 4µg | 9% |
| Vitamin C | 12mg | 4.5mg | 8% |
| Phosphorus | 35mg | 84mg | 7% |
| Copper | 0.12mg | 0.172mg | 6% |
| Carbs | 14.15g | 26.46g | 4% |
| Manganese | 0.481mg | 0.383mg | 4% |
| Vitamin B6 | 0.233mg | 0.283mg | 4% |
| Calories | 61kcal | 112kcal | 3% |
| Vitamin B1 | 0.06mg | 0.095mg | 3% |
| Vitamin B5 | 0.14mg | 0.303mg | 3% |
| Calcium | 59mg | 43mg | 2% |
| Magnesium | 28mg | 33mg | 1% |
| Zinc | 0.12mg | 0.23mg | 1% |
| Selenium | 1µg | 0.7µg | 1% |
| Vitamin B3 | 0.4mg | 0.6mg | 1% |
| Choline | 9.5mg | 17.3mg | 1% |
| Polyunsaturated fat | 0.166g | 0.083g | 1% |
| Protein | 1.5g | 1.5g | 0% |
| Fats | 0.3g | 0.2g | 0% |
| Net carbs | 12.35g | 22.36g | N/A |
| Sugar | 3.9g | 0.4g | N/A |
| Sodium | 20mg | 11mg | 0% |
| Vitamin B2 | 0.03mg | 0.025mg | 0% |
| Saturated fat | 0.04g | 0.041g | 0% |
| Monounsaturated fat | 0.004g | 0.016g | 0% |
| Tryptophan | 0.012mg | 0.023mg | 0% |
| Threonine | 0.063mg | 0.069mg | 0% |
| Isoleucine | 0.052mg | 0.054mg | 0% |
| Leucine | 0.096mg | 0.111mg | 0% |
| Lysine | 0.078mg | 0.067mg | 0% |
| Methionine | 0.018mg | 0.02mg | 0% |
| Phenylalanine | 0.055mg | 0.082mg | 0% |
| Valine | 0.056mg | 0.082mg | 0% |
| Histidine | 0.025mg | 0.034mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +50% |
| Contains more WaterWater | +17.5% |
| Contains more CarbsCarbs | +87% |
| Contains more OtherOther | +14.3% |
~equal in
Protein
~1.5g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +100% |
| Contains more Mono. FatMonounsaturated fat | +300% |
~equal in
Saturated fat
~0.041g
