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Leek vs. Truffle — In-Depth Nutrition Comparison

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The main differences between leek and truffle

  • Leek is richer in vitamin A and vitamin C, yet truffle is richer in fiber, selenium, manganese, vitamin B2, iron, vitamin B3, phosphorus, and potassium.
  • Daily need coverage for fiber for truffle is 273% higher.
  • Leek has a lower glycemic index than truffle.

Food types used in this article are Leeks, (bulb and lower leaf-portion), raw and Fungi, Cloud ears, dried.

Infographic

Leek vs Truffle 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
1
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 59% 48% 67% 221% 61% 36% 79% 4.6% 254% 237%
Contains less SodiumSodium -42.9%
Contains more MagnesiumMagnesium +196.4%
Contains more CalciumCalcium +169.5%
Contains more PotassiumPotassium +318.9%
Contains more IronIron +180%
Contains more CopperCopper +52.5%
Contains more ZincZinc +1000%
Contains more PhosphorusPhosphorus +425.7%
Contains more ManganeseManganese +305.6%
Contains more SeleniumSelenium +4240%

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
8
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 0% 0% 0% 0% 3.8% 195% 118% 29% 26% 0% 0% 29% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +300%
Contains more Vitamin B6Vitamin B6 +108%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +68.4%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +2713.3%
Contains more Vitamin B3Vitamin B3 +1466.8%
Contains more Vitamin B5Vitamin B5 +243.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leek
1
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
9% 73% 15% 2%
Protein: 9.25 g
Fats: 0.73 g
Carbs: 73.01 g
Water: 14.8 g
Other: 2.21 g
Contains more WaterWater +460.8%
Contains more ProteinProtein +516.7%
Contains more FatsFats +143.3%
Contains more CarbsCarbs +416%
Contains more OtherOther +110.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Leek Truffle
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Lower in Sodium ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Leek Truffle DV% diff.
Fiber 1.8g 70.1g 273%
Selenium 1µg 43.4µg 77%
Manganese 0.481mg 1.951mg 64%
Vitamin B2 0.03mg 0.844mg 63%
Iron 2.1mg 5.88mg 47%
Vitamin K 47µg 39%
Vitamin B3 0.4mg 6.267mg 37%
Phosphorus 35mg 184mg 21%
Carbs 14.15g 73.01g 20%
Potassium 180mg 754mg 17%
Protein 1.5g 9.25g 16%
Magnesium 28mg 83mg 13%
Vitamin C 12mg 0mg 13%
Zinc 0.12mg 1.32mg 11%
Calories 61kcal 284kcal 11%
Calcium 59mg 159mg 10%
Vitamin A 83µg 0µg 9%
Vitamin B6 0.233mg 0.112mg 9%
Copper 0.12mg 0.183mg 7%
Vitamin B5 0.14mg 0.481mg 7%
Folate 64µg 38µg 7%
Vitamin E 0.92mg 6%
Vitamin B1 0.06mg 0.015mg 4%
Choline 9.5mg 2%
Sodium 20mg 35mg 1%
Fats 0.3g 0.73g 1%
Polyunsaturated fat 0.166g 1%
Net carbs 12.35g 2.91g N/A
Sugar 3.9g N/A
Saturated fat 0.04g 0%
Monounsaturated fat 0.004g 0%
Tryptophan 0.012mg 0%
Threonine 0.063mg 0%
Isoleucine 0.052mg 0%
Leucine 0.096mg 0%
Lysine 0.078mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.055mg 0%
Valine 0.056mg 0%
Histidine 0.025mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Leek Truffle
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
27%
Leek
31%
Truffle
Minerals Daily Need Coverage Score
26%
Leek
107%
Truffle

Comparison summary

Which food is lower in Sugar?
Truffle
Truffle is lower in Sugar (difference - 3.9g)
Which food is lower in Saturated fat?
Truffle
Truffle is lower in Saturated fat (difference - 0.04g)
Which food is cheaper?
Truffle
Truffle is cheaper (difference - $0.4)
Which food is richer in minerals?
Truffle
Truffle is relatively richer in minerals
Which food contains less Sodium?
Leek
Leek contains less Sodium (difference - 15mg)
Which food is lower in glycemic index?
Leek
Leek is lower in glycemic index (difference - 13)
Which food is richer in vitamins?
Leek
Leek is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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
  2. Truffle - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168581/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.