Leek vs. Tofu — In-Depth Nutrition Comparison
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Important differences between leek and tofu
- Leek has more vitamin A, vitamin C, vitamin B6, and folate; however, tofu has more calcium, manganese, selenium, copper, phosphorus, and zinc.
- Tofu's daily need coverage for calcium is 62% more.
- Leek has 60 times more vitamin C than tofu. Leek has 12mg of vitamin C, while tofu has 0.2mg.
- Leek has a higher glycemic index than tofu.
The food varieties used in the comparison are Leeks, (bulb and lower leaf-portion), raw and Tofu, raw, firm, prepared with calcium sulfate.
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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 | +107.1% |
| Contains more CalciumCalcium | +1057.6% |
| Contains more PotassiumPotassium | +31.7% |
| Contains more IronIron | +26.7% |
| Contains more CopperCopper | +215% |
| Contains more ZincZinc | +1208.3% |
| Contains more PhosphorusPhosphorus | +442.9% |
| Contains less SodiumSodium | -30% |
| Contains more ManganeseManganese | +145.5% |
| Contains more SeleniumSelenium | +1640% |
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 | +5900% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B6Vitamin B6 | +153.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +120.7% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin B1Vitamin B1 | +163.3% |
| Contains more Vitamin B2Vitamin B2 | +240% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Calcium | 59mg | 683mg | 62% |
| Vitamin K | 47µg | 39% | |
| Protein | 1.5g | 17.27g | 32% |
| Polyunsaturated fat | 0.166g | 4.921g | 32% |
| Selenium | 1µg | 17.4µg | 30% |
| Manganese | 0.481mg | 1.181mg | 30% |
| Copper | 0.12mg | 0.378mg | 29% |
| Phosphorus | 35mg | 190mg | 22% |
| Zinc | 0.12mg | 1.57mg | 13% |
| Fats | 0.3g | 8.72g | 13% |
| Vitamin C | 12mg | 0.2mg | 13% |
| Vitamin B6 | 0.233mg | 0.092mg | 11% |
| Vitamin A | 83µg | 9% | |
| Folate | 64µg | 29µg | 9% |
| Vitamin B1 | 0.06mg | 0.158mg | 8% |
| Iron | 2.1mg | 2.66mg | 7% |
| Magnesium | 28mg | 58mg | 7% |
| Vitamin B2 | 0.03mg | 0.102mg | 6% |
| Saturated fat | 0.04g | 1.261g | 6% |
| Vitamin E | 0.92mg | 6% | |
| Monounsaturated fat | 0.004g | 1.925g | 5% |
| Calories | 61kcal | 144kcal | 4% |
| Carbs | 14.15g | 2.78g | 4% |
| Fiber | 1.8g | 2.3g | 2% |
| Choline | 9.5mg | 2% | |
| Potassium | 180mg | 237mg | 2% |
| Net carbs | 12.35g | 0.48g | N/A |
| Sugar | 3.9g | N/A | |
| Sodium | 20mg | 14mg | 0% |
| Vitamin B3 | 0.4mg | 0.381mg | 0% |
| Vitamin B5 | 0.14mg | 0.133mg | 0% |
| Tryptophan | 0.012mg | 0.235mg | 0% |
| Threonine | 0.063mg | 0.785mg | 0% |
| Isoleucine | 0.052mg | 0.849mg | 0% |
| Leucine | 0.096mg | 1.392mg | 0% |
| Lysine | 0.078mg | 0.883mg | 0% |
| Methionine | 0.018mg | 0.211mg | 0% |
| Phenylalanine | 0.055mg | 0.835mg | 0% |
| Valine | 0.056mg | 0.87mg | 0% |
| Histidine | 0.025mg | 0.431mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +409% |
| Contains more WaterWater | +18.9% |
| Contains more ProteinProtein | +1051.3% |
| Contains more FatsFats | +2806.7% |
| Contains more OtherOther | +33.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -96.8% |
| Contains more Mono. FatMonounsaturated fat | +48025% |
| Contains more Poly. FatPolyunsaturated fat | +2864.5% |
