Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Lobster Raw vs. Leek — In-Depth Nutrition Comparison

Compare

Summary of differences between lobster Raw and leek

  • Lobster Raw has more copper, selenium, vitamin B12, zinc, and vitamin B5; however, leek is higher in vitamin K, vitamin A, iron, and manganese.
  • Lobster Raw covers your daily need for copper, 137% more than leek.
  • Leek has less cholesterol.
  • The glycemic index of leek is higher.

These are the specific foods used in this comparison Crustaceans, lobster, northern, raw and Leeks, (bulb and lower leaf-portion), raw.

Infographic

Lobster Raw vs Leek infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 27% 25% 18% 9.8% 450% 96% 69% 55% 7.3% 347%
Leek
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 18% 16% 79% 40% 3.3% 15% 2.6% 63% 5.5%
Contains more MagnesiumMagnesium +35.7%
Contains more CalciumCalcium +42.4%
Contains more CopperCopper +1024.2%
Contains more ZincZinc +2841.7%
Contains more PhosphorusPhosphorus +360%
Contains more SeleniumSelenium +6260%
Contains more IronIron +707.7%
Contains less SodiumSodium -95.3%
Contains more ManganeseManganese +758.9%
~equal in Potassium ~180mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.33% 17% 0% 5% 3.2% 30% 87% 24% 156% 0% 7.5% 38%
Leek
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 40% 28% 18% 0% 15% 6.9% 7.5% 8.4% 54% 0% 118% 48% 5.2%
Contains more Vitamin B3Vitamin B3 +297.8%
Contains more Vitamin B5Vitamin B5 +935%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +640%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +8200%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B2Vitamin B2 +114.3%
Contains more Vitamin B6Vitamin B6 +124%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +540%
~equal in Vitamin E ~0.92mg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
17% 81% 2%
Protein: 16.52 g
Fats: 0.75 g
Carbs: 0 g
Water: 80.95 g
Other: 1.78 g
Leek
2
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more ProteinProtein +1001.3%
Contains more FatsFats +150%
Contains more OtherOther +69.5%
Contains more CarbsCarbs +∞%
~equal in Water ~83g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 32% 42%
Saturated fat: Sat. Fat 0.181 g
Monounsaturated fat: Mono. Fat 0.22 g
Polyunsaturated fat: Poly. Fat 0.296 g
Leek
1
19% 2% 79%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.166 g
Contains more Mono. FatMonounsaturated fat +5400%
Contains more Poly. FatPolyunsaturated fat +78.3%
Contains less Sat. FatSaturated fat -77.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lobster Raw Leek
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in vitamins ok

All nutrients comparison - raw data values

Nutrient Lobster Raw Leek DV% diff.
Copper 1.349mg 0.12mg 137%
Selenium 63.6µg 1µg 114%
Vitamin B12 1.25µg 0µg 52%
Cholesterol 127mg 0mg 42%
Vitamin K 0µg 47µg 39%
Zinc 3.53mg 0.12mg 31%
Protein 16.52g 1.5g 30%
Vitamin B5 1.449mg 0.14mg 26%
Iron 0.26mg 2.1mg 23%
Sodium 423mg 20mg 18%
Manganese 0.056mg 0.481mg 18%
Phosphorus 161mg 35mg 18%
Folate 10µg 64µg 14%
Vitamin C 0mg 12mg 13%
Choline 70.3mg 9.5mg 11%
Vitamin B6 0.104mg 0.233mg 10%
Vitamin A 1µg 83µg 9%
Vitamin B3 1.591mg 0.4mg 7%
Fiber 0g 1.8g 7%
Carbs 0g 14.15g 5%
Calcium 84mg 59mg 3%
Vitamin B1 0.02mg 0.06mg 3%
Magnesium 38mg 28mg 2%
Saturated fat 0.181g 0.04g 1%
Monounsaturated fat 0.22g 0.004g 1%
Polyunsaturated fat 0.296g 0.166g 1%
Calories 77kcal 61kcal 1%
Vitamin B2 0.014mg 0.03mg 1%
Potassium 200mg 180mg 1%
Fats 0.75g 0.3g 1%
Net carbs 0g 12.35g N/A
Vitamin D 1IU 0IU 0%
Sugar 0g 3.9g N/A
Vitamin E 0.87mg 0.92mg 0%
Trans fat 0.011g 0g N/A
Tryptophan 0.215mg 0.012mg 0%
Threonine 0.654mg 0.063mg 0%
Isoleucine 0.723mg 0.052mg 0%
Leucine 1.197mg 0.096mg 0%
Lysine 1.24mg 0.078mg 0%
Methionine 0.413mg 0.018mg 0%
Phenylalanine 0.68mg 0.055mg 0%
Valine 0.741mg 0.056mg 0%
Histidine 0.413mg 0.025mg 0%
Omega-3 - EPA 0.102g 0g N/A
Omega-3 - DHA 0.068g 0g N/A
Omega-3 - DPA 0.006g 0g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Lobster Raw Leek
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
28%
Lobster Raw
27%
Leek
Minerals Daily Need Coverage Score
110%
Lobster Raw
26%
Leek

Comparison summary

Which food is lower in Sugar?
Lobster Raw
Lobster Raw is lower in Sugar (difference - 3.9g)
Which food is lower in glycemic index?
Lobster Raw
Lobster Raw is lower in glycemic index (difference - 32)
Which food is cheaper?
Lobster Raw
Lobster Raw is cheaper (difference - $0.4)
Which food is richer in minerals?
Lobster Raw
Lobster Raw is relatively richer in minerals
Which food is lower in Cholesterol?
Leek
Leek is lower in Cholesterol (difference - 127mg)
Which food contains less Sodium?
Leek
Leek contains less Sodium (difference - 403mg)
Which food is lower in Saturated fat?
Leek
Leek is lower in Saturated fat (difference - 0.141g)
Which food is richer in vitamins?
Leek
Leek is relatively richer in vitamins

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Lobster Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174208/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.