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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 from 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.

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Lettuce vs Leek 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Leek
Contains more Zinc +50%
Contains more Iron +144.2%
Contains more Calcium +63.9%
Contains more Magnesium +115.4%
Contains more Copper +313.8%
Contains more Phosphorus +20.7%
Contains less Sodium -28.6%
Equal in Potassium - 180
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 33% 11% 18% 10% 10% 5% 13% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 79% 18% 16% 20% 40% 4% 15% 3%
Contains more Zinc +50%
Contains more Iron +144.2%
Contains more Calcium +63.9%
Contains more Magnesium +115.4%
Contains more Copper +313.8%
Contains more Phosphorus +20.7%
Contains less Sodium -28.6%
Equal in Potassium - 180

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
6
Leek
Contains more Vitamin A +344.2%
Contains more Vitamin B1 +16.7%
Contains more Vitamin B2 +166.7%
Contains more Vitamin K +168.7%
Contains more Vitamin C +30.4%
Contains more Vitamin E +318.2%
Contains more Vitamin B6 +158.9%
Contains more Folate +68.4%
Equal in Vitamin B3 - 0.4
Equal in Vitamin B5 - 0.14
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 31% 445% 5% 0% 18% 19% 8% 9% 21% 0% 316% 29%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 40% 101% 19% 0% 15% 7% 8% 9% 54% 0% 118% 48%
Contains more Vitamin A +344.2%
Contains more Vitamin B1 +16.7%
Contains more Vitamin B2 +166.7%
Contains more Vitamin K +168.7%
Contains more Vitamin C +30.4%
Contains more Vitamin E +318.2%
Contains more Vitamin B6 +158.9%
Contains more Folate +68.4%
Equal in Vitamin B3 - 0.4
Equal in Vitamin B5 - 0.14

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
75
Lettuce
35
Leek
Mineral Summary Score
13
Lettuce
24
Leek

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
8%
Lettuce
9%
Leek
Carbohydrates
3%
Lettuce
14%
Leek
Fats
1%
Lettuce
1%
Leek

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Lettuce Leek
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in price ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Rich in minerals Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lettuce Leek
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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Comparison summary

Which food is lower in Sugar?
Lettuce
Lettuce is lower in Sugar (difference - 3.12g)
Which food is lower in Saturated Fat?
Lettuce
Lettuce is lower in Saturated Fat (difference - 0.02g)
Which food contains less Sodium?
Leek
Leek contains less Sodium (difference - 8mg)
Which food is cheaper?
Leek
Leek is cheaper (difference - $0.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
Which food is richer in minerals?
?
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?
?
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.

All nutrients comparison - raw data values

Nutrient Lettuce Leek Opinion
Calories 15 61 Leek
Protein 1.36 1.5 Leek
Fats 0.15 0.3 Leek
Vitamin C 9.2 12 Leek
Carbs 2.87 14.15 Leek
Cholesterol 0 0
Vitamin D 0 0
Iron 0.86 2.1 Leek
Calcium 36 59 Leek
Potassium 194 180 Lettuce
Magnesium 13 28 Leek
Sugar 0.78 3.9 Lettuce
Fiber 1.3 1.8 Leek
Copper 0.029 0.12 Leek
Zinc 0.18 0.12 Lettuce
Starch 0 Lettuce
Phosphorus 29 35 Leek
Sodium 28 20 Leek
Vitamin A 7405 1667 Lettuce
Vitamin E 0.22 0.92 Leek
Vitamin D 0 0
Vitamin B1 0.07 0.06 Lettuce
Vitamin B2 0.08 0.03 Lettuce
Vitamin B3 0.375 0.4 Leek
Vitamin B5 0.134 0.14 Leek
Vitamin B6 0.09 0.233 Leek
Vitamin B12 0 0
Vitamin K 126.3 47 Lettuce
Folate 38 64 Leek
Trans Fat 0 0
Saturated Fat 0.02 0.04 Lettuce
Monounsaturated Fat 0.006 0.004 Lettuce
Polyunsaturated fat 0.082 0.166 Leek
Tryptophan 0.009 0.012 Leek
Threonine 0.059 0.063 Leek
Isoleucine 0.084 0.052 Lettuce
Leucine 0.079 0.096 Leek
Lysine 0.084 0.078 Lettuce
Methionine 0.016 0.018 Leek
Phenylalanine 0.055 0.055
Valine 0.07 0.056 Lettuce
Histidine 0.022 0.025 Leek
Fructose 0.43 Lettuce

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/nutrients
  2. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/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.