Leek vs. Tuna — In-Depth Nutrition Comparison
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What are the differences between leek and tuna?
- Leek is higher in vitamin K, manganese, folate, and iron, yet tuna is higher in selenium, vitamin B3, vitamin B12, vitamin B6, and phosphorus.
- Tuna's daily need coverage for selenium is 195% more.
- Leek has 470 times more vitamin K than tuna. While leek has 47µg of vitamin K, tuna has only 0.1µg.
- The glycemic index of tuna is lower.
We used Leeks, (bulb and lower leaf-portion), raw and Fish, tuna, yellowfin, fresh, cooked, dry heat types in this article.
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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 | +1375% |
| Contains more IronIron | +128.3% |
| Contains more CopperCopper | +179.1% |
| Contains less SodiumSodium | -63% |
| Contains more ManganeseManganese | +3600% |
| Contains more MagnesiumMagnesium | +50% |
| Contains more PotassiumPotassium | +192.8% |
| Contains more ZincZinc | +275% |
| Contains more PhosphorusPhosphorus | +851.4% |
| Contains more SeleniumSelenium | +10720% |
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 | +∞% |
| Contains more Vitamin AVitamin A | +277.3% |
| Contains more Vitamin EVitamin E | +217.2% |
| Contains more Vitamin KVitamin K | +46900% |
| Contains more FolateFolate | +3100% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +123.3% |
| Contains more Vitamin B2Vitamin B2 | +356.7% |
| Contains more Vitamin B3Vitamin B3 | +5417.5% |
| Contains more Vitamin B5Vitamin B5 | +138.6% |
| Contains more Vitamin B6Vitamin B6 | +345.5% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +716.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +20.3% |
| Contains more ProteinProtein | +1843.3% |
| Contains more FatsFats | +96.7% |
| Contains more OtherOther | +21.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -80.5% |
| Contains more Mono. FatMonounsaturated fat | +3350% |
~equal in
Polyunsaturated fat
~0.175g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Selenium | 1µg | 108.2µg | 195% |
| Vitamin B3 | 0.4mg | 22.07mg | 135% |
| Vitamin B12 | 0µg | 2.35µg | 98% |
| Vitamin B6 | 0.233mg | 1.038mg | 62% |
| Protein | 1.5g | 29.15g | 55% |
| Phosphorus | 35mg | 333mg | 43% |
| Vitamin K | 47µg | 0.1µg | 39% |
| Manganese | 0.481mg | 0.013mg | 20% |
| Folate | 64µg | 2µg | 16% |
| Cholesterol | 0mg | 47mg | 16% |
| Iron | 2.1mg | 0.92mg | 15% |
| Vitamin C | 12mg | 0mg | 13% |
| Choline | 9.5mg | 77.6mg | 12% |
| Vitamin D | 0µg | 2µg | 10% |
| Vitamin D | 0IU | 82IU | 10% |
| Potassium | 180mg | 527mg | 10% |
| Copper | 0.12mg | 0.043mg | 9% |
| Vitamin B2 | 0.03mg | 0.137mg | 8% |
| Vitamin A | 83µg | 22µg | 7% |
| Fiber | 1.8g | 0g | 7% |
| Calcium | 59mg | 4mg | 6% |
| Vitamin B1 | 0.06mg | 0.134mg | 6% |
| Carbs | 14.15g | 0g | 5% |
| Vitamin E | 0.92mg | 0.29mg | 4% |
| Vitamin B5 | 0.14mg | 0.334mg | 4% |
| Calories | 61kcal | 130kcal | 3% |
| Zinc | 0.12mg | 0.45mg | 3% |
| Magnesium | 28mg | 42mg | 3% |
| Sodium | 20mg | 54mg | 1% |
| Saturated fat | 0.04g | 0.205g | 1% |
| Fats | 0.3g | 0.59g | 0% |
| Net carbs | 12.35g | 0g | N/A |
| Sugar | 3.9g | 0g | N/A |
| Trans fat | 0g | 0.02g | N/A |
| Monounsaturated fat | 0.004g | 0.138g | 0% |
| Polyunsaturated fat | 0.166g | 0.175g | 0% |
| Tryptophan | 0.012mg | 0.313mg | 0% |
| Threonine | 0.063mg | 1.224mg | 0% |
| Isoleucine | 0.052mg | 1.287mg | 0% |
| Leucine | 0.096mg | 2.27mg | 0% |
| Lysine | 0.078mg | 2.565mg | 0% |
| Methionine | 0.018mg | 0.827mg | 0% |
| Phenylalanine | 0.055mg | 1.091mg | 0% |
| Valine | 0.056mg | 1.438mg | 0% |
| Histidine | 0.025mg | 0.822mg | 0% |
| Omega-3 - EPA | 0g | 0.015g | N/A |
| Omega-3 - DHA | 0g | 0.105g | N/A |
| Omega-3 - DPA | 0g | 0.005g | N/A |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
86%
Minerals Daily Need Coverage Score
26%
88%
Comparison summary
Which food is lower in Sugar?
Tuna is lower in Sugar (difference - 3.9g)
Which food is lower in glycemic index?
Tuna is lower in glycemic index (difference - 32)
Which food is cheaper?
Tuna is cheaper (difference - $0.4)
Which food is lower in Cholesterol?
Leek is lower in Cholesterol (difference - 47mg)
Which food contains less Sodium?
Leek contains less Sodium (difference - 34mg)
Which food is lower in Saturated fat?
Leek is lower in Saturated fat (difference - 0.165g)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.