Lettuce vs. Leek — In-Depth Nutrition Comparison
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How are lettuce and leek different?
- Lettuce is higher in vitamin K and vitamin A; however, leek is richer in iron, vitamin B6, copper, manganese, and folate.
- Daily need coverage for vitamin K for lettuce is 66% higher.
- Lettuce contains 4 times more vitamin A than leek. While lettuce contains 370µg of vitamin A, leek contains only 83µg.
Lettuce, green leaf, raw and Leeks, (bulb and lower leaf-portion), raw are the varieties used 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 ZincZinc | +50% |
| Contains more MagnesiumMagnesium | +115.4% |
| Contains more CalciumCalcium | +63.9% |
| Contains more IronIron | +144.2% |
| Contains more CopperCopper | +313.8% |
| Contains more PhosphorusPhosphorus | +20.7% |
| Contains less SodiumSodium | -28.6% |
| Contains more ManganeseManganese | +92.4% |
| Contains more SeleniumSelenium | +66.7% |
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 | +345.8% |
| Contains more Vitamin B1Vitamin B1 | +16.7% |
| Contains more Vitamin B2Vitamin B2 | +166.7% |
| Contains more Vitamin KVitamin K | +168.7% |
| Contains more CholineCholine | +43.2% |
| Contains more Vitamin CVitamin C | +30.4% |
| Contains more Vitamin EVitamin E | +318.2% |
| Contains more Vitamin B6Vitamin B6 | +158.9% |
| Contains more FolateFolate | +68.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +14.4% |
| Contains more ProteinProtein | +10.3% |
| Contains more FatsFats | +100% |
| Contains more CarbsCarbs | +393% |
| Contains more OtherOther | +64.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -50% |
| Contains more Mono. FatMonounsaturated fat | +50% |
| Contains more Poly. FatPolyunsaturated fat | +102.4% |
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 Saturated fat |
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| Lower in Sodium |
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| Lower in price |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin K | 126.3µg | 47µg | 66% |
| Vitamin A | 370µg | 83µg | 32% |
| Iron | 0.86mg | 2.1mg | 16% |
| Vitamin B6 | 0.09mg | 0.233mg | 11% |
| Copper | 0.029mg | 0.12mg | 10% |
| Manganese | 0.25mg | 0.481mg | 10% |
| Folate | 38µg | 64µg | 7% |
| Vitamin E | 0.22mg | 0.92mg | 5% |
| Magnesium | 13mg | 28mg | 4% |
| Carbs | 2.87g | 14.15g | 4% |
| Vitamin B2 | 0.08mg | 0.03mg | 4% |
| Vitamin C | 9.2mg | 12mg | 3% |
| Calcium | 36mg | 59mg | 2% |
| Fiber | 1.3g | 1.8g | 2% |
| Calories | 15kcal | 61kcal | 2% |
| Choline | 13.6mg | 9.5mg | 1% |
| Selenium | 0.6µg | 1µg | 1% |
| Polyunsaturated fat | 0.082g | 0.166g | 1% |
| Vitamin B1 | 0.07mg | 0.06mg | 1% |
| Fructose | 0.43g | 1% | |
| Zinc | 0.18mg | 0.12mg | 1% |
| Phosphorus | 29mg | 35mg | 1% |
| Protein | 1.36g | 1.5g | 0% |
| Fats | 0.15g | 0.3g | 0% |
| Net carbs | 1.57g | 12.35g | N/A |
| Potassium | 194mg | 180mg | 0% |
| Sugar | 0.78g | 3.9g | N/A |
| Sodium | 28mg | 20mg | 0% |
| Vitamin B3 | 0.375mg | 0.4mg | 0% |
| Vitamin B5 | 0.134mg | 0.14mg | 0% |
| Saturated fat | 0.02g | 0.04g | 0% |
| Monounsaturated fat | 0.006g | 0.004g | 0% |
| Tryptophan | 0.009mg | 0.012mg | 0% |
| Threonine | 0.059mg | 0.063mg | 0% |
| Isoleucine | 0.084mg | 0.052mg | 0% |
| Leucine | 0.079mg | 0.096mg | 0% |
| Lysine | 0.084mg | 0.078mg | 0% |
| Methionine | 0.016mg | 0.018mg | 0% |
| Phenylalanine | 0.055mg | 0.055mg | 0% |
| Valine | 0.07mg | 0.056mg | 0% |
| Histidine | 0.022mg | 0.025mg | 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 | Equal | |
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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
45%
27%
Minerals Daily Need Coverage Score
14%
26%
Comparison summary
Which food is lower in Sugar?
Lettuce is lower in Sugar (difference - 3.12g)
Which food is lower in Saturated fat?
Lettuce is lower in Saturated fat (difference - 0.02g)
Which food contains less Sodium?
Leek contains less Sodium (difference - 8mg)
Which food is cheaper?
Leek is cheaper (difference - $0.1)
Which food is richer in minerals?
Leek is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (32)
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.