Leek vs. Tofu — In-Depth Nutrition Comparison
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Summary of differences between leek and tofu
- Leek has more vitamin K, vitamin A, vitamin B6, vitamin C, and folate; however, tofu is higher in iron, calcium, selenium, phosphorus, and copper.
- Tofu covers your daily need for iron, 41% more than leek.
- Leek has 120 times more vitamin C than tofu. While leek has 12mg of vitamin C, tofu has only 0.1mg.
- The glycemic index of leek is higher.
These are the specific foods used in this comparison Leeks, (bulb and lower leaf-portion), raw and Tofu, raw, regular, prepared with calcium sulfate.
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 PotassiumPotassium | +48.8% |
| Contains more CalciumCalcium | +493.2% |
| Contains more IronIron | +155.2% |
| Contains more CopperCopper | +60.8% |
| Contains more ZincZinc | +566.7% |
| Contains more PhosphorusPhosphorus | +177.1% |
| Contains less SodiumSodium | -65% |
| Contains more ManganeseManganese | +25.8% |
| Contains more SeleniumSelenium | +790% |
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 | +11900% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +9100% |
| Contains more Vitamin B3Vitamin B3 | +105.1% |
| Contains more Vitamin B5Vitamin B5 | +105.9% |
| Contains more Vitamin B6Vitamin B6 | +395.7% |
| Contains more Vitamin KVitamin K | +1858.3% |
| Contains more FolateFolate | +326.7% |
| Contains more Vitamin B1Vitamin B1 | +35% |
| Contains more Vitamin B2Vitamin B2 | +73.3% |
| Contains more CholineCholine | +203.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 2.1mg | 5.36mg | 41% |
| Vitamin K | 47µg | 2.4µg | 37% |
| Calcium | 59mg | 350mg | 29% |
| Polyunsaturated fat | 0.166g | 2.699g | 17% |
| Vitamin B6 | 0.233mg | 0.047mg | 14% |
| Selenium | 1µg | 8.9µg | 14% |
| Vitamin C | 12mg | 0.1mg | 13% |
| Protein | 1.5g | 8.08g | 13% |
| Folate | 64µg | 15µg | 12% |
| Vitamin A | 83µg | 9% | |
| Phosphorus | 35mg | 97mg | 9% |
| Copper | 0.12mg | 0.193mg | 8% |
| Fats | 0.3g | 4.78g | 7% |
| Fiber | 1.8g | 0.3g | 6% |
| Zinc | 0.12mg | 0.8mg | 6% |
| Vitamin E | 0.92mg | 0.01mg | 6% |
| Manganese | 0.481mg | 0.605mg | 5% |
| Choline | 9.5mg | 28.8mg | 4% |
| Carbs | 14.15g | 1.87g | 4% |
| Saturated fat | 0.04g | 0.691g | 3% |
| Monounsaturated fat | 0.004g | 1.056g | 3% |
| Potassium | 180mg | 121mg | 2% |
| Vitamin B2 | 0.03mg | 0.052mg | 2% |
| Vitamin B1 | 0.06mg | 0.081mg | 2% |
| Calories | 61kcal | 76kcal | 1% |
| Vitamin B5 | 0.14mg | 0.068mg | 1% |
| Vitamin B3 | 0.4mg | 0.195mg | 1% |
| Sodium | 20mg | 7mg | 1% |
| Net carbs | 12.35g | 1.57g | N/A |
| Magnesium | 28mg | 30mg | 0% |
| Sugar | 3.9g | 0.62g | N/A |
| Tryptophan | 0.012mg | 0.12mg | 0% |
| Threonine | 0.063mg | 0.402mg | 0% |
| Isoleucine | 0.052mg | 0.435mg | 0% |
| Leucine | 0.096mg | 0.713mg | 0% |
| Lysine | 0.078mg | 0.452mg | 0% |
| Methionine | 0.018mg | 0.108mg | 0% |
| Phenylalanine | 0.055mg | 0.428mg | 0% |
| Valine | 0.056mg | 0.446mg | 0% |
| Histidine | 0.025mg | 0.221mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +656.7% |
| Contains more OtherOther | +45.8% |
| Contains more ProteinProtein | +438.7% |
| Contains more FatsFats | +1493.3% |
~equal in
Water
~84.55g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -94.2% |
| Contains more Mono. FatMonounsaturated fat | +26300% |
| Contains more Poly. FatPolyunsaturated fat | +1525.9% |