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  6. Leek vs. Tuna salad

Leek vs. Tuna salad — In-Depth Nutrition Comparison

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The main differences between leek and tuna salad

  • Leek is richer in vitamin A, manganese, folate, iron, and vitamin B6, yet tuna salad is richer in selenium, vitamin B12, vitamin B3, and phosphorus.
  • Daily need coverage for selenium for tuna salad is 73% higher.
  • Leek contains 17 times more vitamin A than tuna salad. Leek contains 1667IU of vitamin A, while tuna salad contains 97IU.
  • Leek contains less sodium.

Food types used in this article are Leeks, (bulb and lower leaf-portion), raw and Fish, tuna salad.

Infographic

Leek vs Tuna salad 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
5
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 14% 5.1% 16% 38% 48% 15% 76% 52% 5.2% 225%
Contains more MagnesiumMagnesium +47.4%
Contains more CalciumCalcium +247.1%
Contains more IronIron +110%
Contains less SodiumSodium -95%
Contains more ManganeseManganese +1102.5%
Contains more CopperCopper +20.8%
Contains more ZincZinc +366.7%
Contains more PhosphorusPhosphorus +408.6%
Contains more SeleniumSelenium +4020%
~equal in Potassium ~178mg

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
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 7.3% 8% 0% 0% 7.8% 16% 126% 16% 19% 150% 0% 6% 0%
Contains more Vitamin CVitamin C +445.5%
Contains more Vitamin AVitamin A +245.8%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +93.5%
Contains more Vitamin B6Vitamin B6 +187.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +700%
Contains more CholineCholine +∞%
Contains more Vitamin B2Vitamin B2 +133.3%
Contains more Vitamin B3Vitamin B3 +1575%
Contains more Vitamin B5Vitamin B5 +85.7%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Leek Tuna salad DV% diff.
Selenium 1µg 41.2µg 73%
Vitamin B12 0µg 1.2µg 50%
Vitamin K 47µg 39%
Vitamin B3 0.4mg 6.7mg 39%
Protein 1.5g 16.04g 29%
Polyunsaturated fat 0.166g 4.122g 26%
Phosphorus 35mg 178mg 20%
Manganese 0.481mg 0.04mg 19%
Sodium 20mg 402mg 17%
Folate 64µg 8µg 14%
Iron 2.1mg 1mg 14%
Fats 0.3g 9.26g 14%
Vitamin B6 0.233mg 0.081mg 12%
Vitamin C 12mg 2.2mg 11%
Monounsaturated fat 0.004g 2.887g 7%
Saturated fat 0.04g 1.544g 7%
Fiber 1.8g 0g 7%
Vitamin A 83µg 24µg 7%
Calories 61kcal 187kcal 6%
Vitamin E 0.92mg 6%
Cholesterol 0mg 13mg 4%
Calcium 59mg 17mg 4%
Zinc 0.12mg 0.56mg 4%
Vitamin B2 0.03mg 0.07mg 3%
Copper 0.12mg 0.145mg 3%
Vitamin B5 0.14mg 0.26mg 2%
Vitamin B1 0.06mg 0.031mg 2%
Choline 9.5mg 2%
Magnesium 28mg 19mg 2%
Carbs 14.15g 9.41g 2%
Net carbs 12.35g 9.41g N/A
Potassium 180mg 178mg 0%
Sugar 3.9g N/A
Tryptophan 0.012mg 0.18mg 0%
Threonine 0.063mg 0.701mg 0%
Isoleucine 0.052mg 0.739mg 0%
Leucine 0.096mg 1.293mg 0%
Lysine 0.078mg 1.457mg 0%
Methionine 0.018mg 0.47mg 0%
Phenylalanine 0.055mg 0.626mg 0%
Valine 0.056mg 0.824mg 0%
Histidine 0.025mg 0.467mg 0%
Omega-3 - EPA 0g 0.014g N/A
Omega-3 - DHA 0g 0.055g 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
16% 9% 9% 63% 2%
Protein: 16.04 g
Fats: 9.26 g
Carbs: 9.41 g
Water: 63.16 g
Other: 2.13 g
Contains more CarbsCarbs +50.4%
Contains more WaterWater +31.4%
Contains more ProteinProtein +969.3%
Contains more FatsFats +2986.7%
Contains more OtherOther +102.9%

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
18% 34% 48%
Saturated fat: Sat. Fat 1.544 g
Monounsaturated fat: Mono. Fat 2.887 g
Polyunsaturated fat: Poly. Fat 4.122 g
Contains less Sat. FatSaturated fat -97.4%
Contains more Mono. FatMonounsaturated fat +72075%
Contains more Poly. FatPolyunsaturated fat +2383.1%

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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 salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175160/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.