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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 RAE, 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 RAE than Leek. While Lettuce contains 370µg of Vitamin A RAE, Leek contains only 83µg.

Lettuce, green leaf, raw and Leeks, (bulb and lower leaf-portion), raw are the varieties used in this article.

Infographic

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 Calcium +63.9%
Contains more Iron +144.2%
Contains more Magnesium +115.4%
Contains more Phosphorus +20.7%
Contains less Sodium -28.6%
Contains more Copper +313.8%
Equal in Potassium - 180
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 11% 33% 10% 13% 18% 4% 5% 10%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 79% 20% 15% 16% 3% 4% 40%
Contains more Zinc +50%
Contains more Calcium +63.9%
Contains more Iron +144.2%
Contains more Magnesium +115.4%
Contains more Phosphorus +20.7%
Contains less Sodium -28.6%
Contains more Copper +313.8%
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 E +318.2%
Contains more Vitamin C +30.4%
Contains more Vitamin B6 +158.9%
Contains more Folate +68.4%
Equal in Vitamin B3 - 0.4
Equal in Vitamin B5 - 0.14
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 445% 5% 0% 31% 18% 19% 8% 9% 21% 29% 0% 316%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 101% 19% 0% 40% 15% 7% 8% 9% 54% 48% 0% 118%
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 E +318.2%
Contains more Vitamin C +30.4%
Contains more Vitamin B6 +158.9%
Contains more Folate +68.4%
Equal in Vitamin B3 - 0.4
Equal in Vitamin B5 - 0.14

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

All nutrients comparison - raw data values

Nutrient Lettuce Leek Opinion
Net carbs 1.57g 12.35g Leek
Protein 1.36g 1.5g Leek
Fats 0.15g 0.3g Leek
Carbs 2.87g 14.15g Leek
Calories 15kcal 61kcal Leek
Starch 0g g Lettuce
Fructose 0.43g g Lettuce
Sugar 0.78g 3.9g Lettuce
Fiber 1.3g 1.8g Leek
Calcium 36mg 59mg Leek
Iron 0.86mg 2.1mg Leek
Magnesium 13mg 28mg Leek
Phosphorus 29mg 35mg Leek
Potassium 194mg 180mg Lettuce
Sodium 28mg 20mg Leek
Zinc 0.18mg 0.12mg Lettuce
Copper 0.029mg 0.12mg Leek
Vitamin A 7405IU 1667IU Lettuce
Vitamin E 0.22mg 0.92mg Leek
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 9.2mg 12mg Leek
Vitamin B1 0.07mg 0.06mg Lettuce
Vitamin B2 0.08mg 0.03mg Lettuce
Vitamin B3 0.375mg 0.4mg Leek
Vitamin B5 0.134mg 0.14mg Leek
Vitamin B6 0.09mg 0.233mg Leek
Folate 38µg 64µg Leek
Vitamin B12 0µg 0µg
Vitamin K 126.3µg 47µg Lettuce
Tryptophan 0.009mg 0.012mg Leek
Threonine 0.059mg 0.063mg Leek
Isoleucine 0.084mg 0.052mg Lettuce
Leucine 0.079mg 0.096mg Leek
Lysine 0.084mg 0.078mg Lettuce
Methionine 0.016mg 0.018mg Leek
Phenylalanine 0.055mg 0.055mg
Valine 0.07mg 0.056mg Lettuce
Histidine 0.022mg 0.025mg Leek
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.02g 0.04g Lettuce
Monounsaturated Fat 0.006g 0.004g Lettuce
Polyunsaturated fat 0.082g 0.166g Leek

Which food is preferable for your diet?

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

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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

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.

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.