Lettuce vs. Leek — In-Depth Nutrition Comparison
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How are lettuce and leeks different?
- Lettuce is higher in vitamin A and vitamin K; however, leeks are richer in iron, vitamin B6, copper, manganese, and folate.
- Daily need coverage for vitamin A for lettuce is 115% higher.
- Lettuce contains 3 times more vitamin K than leeks. While lettuce contains 126.3µg of vitamin K, leeks contain only 47µg.
Lettuce, green leaf, raw and Leeks, (bulb and lower leaf-portion), raw are the varieties used 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 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 Vitamin CVitamin C | +30.4% |
| Contains more Vitamin EVitamin E | +318.2% |
| Contains more Vitamin B6Vitamin B6 | +158.9% |
| Contains more FolateFolate | +68.4% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
| Carbs | 2.87g | 14.15g | 4% |
| Magnesium | 13mg | 28mg | 4% |
| Vitamin B2 | 0.08mg | 0.03mg | 4% |
| Vitamin C | 9.2mg | 12mg | 3% |
| Calories | 15kcal | 61kcal | 2% |
| Calcium | 36mg | 59mg | 2% |
| Fiber | 1.3g | 1.8g | 2% |
| Zinc | 0.18mg | 0.12mg | 1% |
| Phosphorus | 29mg | 35mg | 1% |
| Selenium | 0.6µg | 1µg | 1% |
| Vitamin B1 | 0.07mg | 0.06mg | 1% |
| Choline | 13.6mg | 9.5mg | 1% |
| Polyunsaturated fat | 0.082g | 0.166g | 1% |
| Fructose | 0.43g | 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% |
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% |
