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  6. Leek vs. Tuna Bluefin

Leek vs. Tuna Bluefin — In-Depth Nutrition Comparison

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The main differences between leek and tuna Bluefin

  • Leek is richer in manganese, yet tuna Bluefin is richer in vitamin B12, selenium, vitamin B3, phosphorus, vitamin B5, vitamin B6, vitamin B2, vitamin B1, and vitamin A.
  • Daily need coverage for vitamin B12 for tuna Bluefin is 453% higher.
  • Leek contains 24 times more manganese than tuna Bluefin. Leek contains 0.481mg of manganese, while tuna Bluefin contains 0.02mg.
  • Tuna Bluefin has a lower glycemic index than leek.

Food types used in this article are Leeks, (bulb and lower leaf-portion), raw and Fish, tuna, fresh, bluefin, cooked, dry heat.

Infographic

Leek vs Tuna Bluefin 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
Leek
4
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 46% 3% 29% 49% 37% 21% 140% 6.5% 2.6% 255%
Contains more CalciumCalcium +490%
Contains more IronIron +60.3%
Contains less SodiumSodium -60%
Contains more ManganeseManganese +2305%
Contains more MagnesiumMagnesium +128.6%
Contains more PotassiumPotassium +79.4%
Contains more ZincZinc +541.7%
Contains more PhosphorusPhosphorus +831.4%
Contains more SeleniumSelenium +4580%
~equal in Copper ~0.11mg

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
Leek
5
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% 252% 0% 0% 70% 71% 198% 82% 121% 1360% 0% 1.5% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +3100%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +812%
Contains more Vitamin B1Vitamin B1 +363.3%
Contains more Vitamin B2Vitamin B2 +920%
Contains more Vitamin B3Vitamin B3 +2535%
Contains more Vitamin B5Vitamin B5 +878.6%
Contains more Vitamin B6Vitamin B6 +125.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Leek Tuna Bluefin DV% diff.
Vitamin B12 0µg 10.88µg 453%
Selenium 1µg 46.8µg 83%
Vitamin A 83µg 757µg 75%
Vitamin B3 0.4mg 10.54mg 63%
Protein 1.5g 29.91g 57%
Phosphorus 35mg 326mg 42%
Vitamin K 47µg 39%
Vitamin B5 0.14mg 1.37mg 25%
Vitamin B6 0.233mg 0.525mg 22%
Vitamin B2 0.03mg 0.306mg 21%
Manganese 0.481mg 0.02mg 20%
Vitamin B1 0.06mg 0.278mg 18%
Folate 64µg 2µg 16%
Cholesterol 0mg 49mg 16%
Vitamin C 12mg 0mg 13%
Polyunsaturated fat 0.166g 1.844g 11%
Iron 2.1mg 1.31mg 10%
Magnesium 28mg 64mg 9%
Fats 0.3g 6.28g 9%
Fiber 1.8g 0g 7%
Saturated fat 0.04g 1.612g 7%
Calories 61kcal 184kcal 6%
Vitamin E 0.92mg 6%
Zinc 0.12mg 0.77mg 6%
Calcium 59mg 10mg 5%
Carbs 14.15g 0g 5%
Monounsaturated fat 0.004g 2.053g 5%
Potassium 180mg 323mg 4%
Choline 9.5mg 2%
Sodium 20mg 50mg 1%
Copper 0.12mg 0.11mg 1%
Net carbs 12.35g 0g N/A
Sugar 3.9g N/A
Tryptophan 0.012mg 0.335mg 0%
Threonine 0.063mg 1.311mg 0%
Isoleucine 0.052mg 1.378mg 0%
Leucine 0.096mg 2.431mg 0%
Lysine 0.078mg 2.747mg 0%
Methionine 0.018mg 0.885mg 0%
Phenylalanine 0.055mg 1.168mg 0%
Valine 0.056mg 1.541mg 0%
Histidine 0.025mg 0.88mg 0%
Omega-3 - EPA 0g 0.363g N/A
Omega-3 - DHA 0g 1.141g N/A
Omega-3 - DPA 0g 0.16g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leek
Leek
2
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
30% 6% 59% 5%
Protein: 29.91 g
Fats: 6.28 g
Carbs: 0 g
Water: 59.09 g
Other: 4.72 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +40.5%
Contains more ProteinProtein +1894%
Contains more FatsFats +1993.3%
Contains more OtherOther +349.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Leek
Leek
1
19% 2% 79%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.166 g
29% 37% 33%
Saturated fat: Sat. Fat 1.612 g
Monounsaturated fat: Mono. Fat 2.053 g
Polyunsaturated fat: Poly. Fat 1.844 g
Contains less Sat. FatSaturated fat -97.5%
Contains more Mono. FatMonounsaturated fat +51225%
Contains more Poly. FatPolyunsaturated fat +1010.8%

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. Tuna Bluefin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173707/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.