Leek vs. Yam — In-Depth Nutrition Comparison
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What are the differences between leek and yam?
- Leek is higher in vitamin K, vitamin A, iron, and folate, yet yam is higher in potassium, fiber, copper, and vitamin C.
- Leek's daily need coverage for vitamin K is 37% more.
- Leek has 12 times more vitamin A than yam. While leek has 1667IU of vitamin A, yam has only 138IU.
- The glycemic index of leek is lower.
We used Leeks, (bulb and lower leaf-portion), raw and Yam, raw types in this article.
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 MagnesiumMagnesium | +33.3% |
| Contains more CalciumCalcium | +247.1% |
| Contains more IronIron | +288.9% |
| Contains more ManganeseManganese | +21.2% |
| Contains more SeleniumSelenium | +42.9% |
| Contains more PotassiumPotassium | +353.3% |
| Contains more CopperCopper | +48.3% |
| Contains more ZincZinc | +100% |
| Contains more PhosphorusPhosphorus | +57.1% |
| Contains less SodiumSodium | -55% |
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 AVitamin A | +1085.7% |
| Contains more Vitamin EVitamin E | +162.9% |
| Contains more Vitamin KVitamin K | +1943.5% |
| Contains more FolateFolate | +178.3% |
| Contains more Vitamin CVitamin C | +42.5% |
| Contains more Vitamin B1Vitamin B1 | +86.7% |
| Contains more Vitamin B3Vitamin B3 | +38% |
| Contains more Vitamin B5Vitamin B5 | +124.3% |
| Contains more Vitamin B6Vitamin B6 | +25.8% |
| Contains more CholineCholine | +73.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +76.5% |
| Contains more WaterWater | +19.3% |
| Contains more OtherOther | +28% |
| Contains more CarbsCarbs | +97% |
~equal in
Protein
~1.53g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +118.4% |
| Contains more Mono. FatMonounsaturated fat | +50% |
~equal in
Saturated fat
~0.037g
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 Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin K | 47µg | 2.3µg | 37% |
| Iron | 2.1mg | 0.54mg | 20% |
| Potassium | 180mg | 816mg | 19% |
| Folate | 64µg | 23µg | 10% |
| Fiber | 1.8g | 4.1g | 9% |
| Vitamin A | 83µg | 7µg | 8% |
| Vitamin C | 12mg | 17.1mg | 6% |
| Copper | 0.12mg | 0.178mg | 6% |
| Carbs | 14.15g | 27.88g | 5% |
| Vitamin B6 | 0.233mg | 0.293mg | 5% |
| Vitamin B1 | 0.06mg | 0.112mg | 4% |
| Calcium | 59mg | 17mg | 4% |
| Manganese | 0.481mg | 0.397mg | 4% |
| Vitamin E | 0.92mg | 0.35mg | 4% |
| Vitamin B5 | 0.14mg | 0.314mg | 3% |
| Calories | 61kcal | 118kcal | 3% |
| Phosphorus | 35mg | 55mg | 3% |
| Magnesium | 28mg | 21mg | 2% |
| Polyunsaturated fat | 0.166g | 0.076g | 1% |
| Zinc | 0.12mg | 0.24mg | 1% |
| Selenium | 1µg | 0.7µg | 1% |
| Vitamin B3 | 0.4mg | 0.552mg | 1% |
| Choline | 9.5mg | 16.5mg | 1% |
| Protein | 1.5g | 1.53g | 0% |
| Fats | 0.3g | 0.17g | 0% |
| Net carbs | 12.35g | 23.78g | N/A |
| Sugar | 3.9g | 0.5g | N/A |
| Sodium | 20mg | 9mg | 0% |
| Vitamin B2 | 0.03mg | 0.032mg | 0% |
| Saturated fat | 0.04g | 0.037g | 0% |
| Monounsaturated fat | 0.004g | 0.006g | 0% |
| Tryptophan | 0.012mg | 0.012mg | 0% |
| Threonine | 0.063mg | 0.054mg | 0% |
| Isoleucine | 0.052mg | 0.052mg | 0% |
| Leucine | 0.096mg | 0.096mg | 0% |
| Lysine | 0.078mg | 0.059mg | 0% |
| Methionine | 0.018mg | 0.021mg | 0% |
| Phenylalanine | 0.055mg | 0.071mg | 0% |
| Valine | 0.056mg | 0.062mg | 0% |
| Histidine | 0.025mg | 0.034mg | 0% |
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%
18%
Minerals Daily Need Coverage Score
26%
26%
Comparison summary
Which food is lower in Sugar?
Yam is lower in Sugar (difference - 3.4g)
Which food contains less Sodium?
Yam contains less Sodium (difference - 11mg)
Which food is lower in Saturated fat?
Yam is lower in Saturated fat (difference - 0.003g)
Which food is cheaper?
Yam is cheaper (difference - $0.2)
Which food is lower in glycemic index?
Leek is lower in glycemic index (difference - 19)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.