Mashed potato vs. Leek — In-Depth Nutrition Comparison
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A recap on differences between mashed potato and leek
- Leek is higher than mashed potato in vitamin K, vitamin A, iron, manganese, folate, vitamin C, copper, and vitamin B6.
- Leek covers your daily vitamin K needs 34% more than mashed potato.
- Mashed potato contains 15 times more sodium than leek. While mashed potato contains 306mg of sodium, leek contains only 20mg.
- The glycemic index of leek is lower.
Food varieties used in this article are Fast foods, potato, mashed and Leeks, (bulb and lower leaf-portion), raw.
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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 PotassiumPotassium | +58.9% |
| Contains more ZincZinc | +83.3% |
| Contains more PhosphorusPhosphorus | +68.6% |
| Contains more MagnesiumMagnesium | +86.7% |
| Contains more CalciumCalcium | +227.8% |
| Contains more IronIron | +577.4% |
| Contains more CopperCopper | +242.9% |
| Contains less SodiumSodium | -93.5% |
| Contains more ManganeseManganese | +390.8% |
| Contains more SeleniumSelenium | +25% |
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 B3Vitamin B3 | +170% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more CholineCholine | +41.1% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +93% |
| Contains more Vitamin EVitamin E | +119% |
| Contains more Vitamin B1Vitamin B1 | +300% |
| Contains more Vitamin B2Vitamin B2 | +100% |
| Contains more Vitamin B6Vitamin B6 | +94.2% |
| Contains more Vitamin KVitamin K | +696.6% |
| Contains more FolateFolate | +611.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.65 g
Fats:
2.82 g
Carbs:
14.65 g
Water:
79.62 g
Other:
1.26 g
Protein:
1.5 g
Fats:
0.3 g
Carbs:
14.15 g
Water:
83 g
Other:
1.05 g
| Contains more FatsFats | +840% |
| Contains more OtherOther | +20% |
~equal in
Protein
~1.5g
~equal in
Carbs
~14.15g
~equal in
Water
~83g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.577 g
Monounsaturated fat:
Mono. Fat
0.72 g
Polyunsaturated fat:
Poly. Fat
1.342 g
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 | +17900% |
| Contains more Poly. FatPolyunsaturated fat | +708.4% |
| Contains less Sat. FatSaturated fat | -93.1% |
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 price |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 5.9µg | 47µg | 34% |
| Iron | 0.31mg | 2.1mg | 22% |
| Manganese | 0.098mg | 0.481mg | 17% |
| Folate | 9µg | 64µg | 14% |
| Vitamin C | 0mg | 12mg | 13% |
| Sodium | 306mg | 20mg | 12% |
| Copper | 0.035mg | 0.12mg | 9% |
| Vitamin B6 | 0.12mg | 0.233mg | 9% |
| Polyunsaturated fat | 1.342g | 0.166g | 8% |
| Starch | 12.1g | 5% | |
| Fats | 2.82g | 0.3g | 4% |
| Vitamin B3 | 1.08mg | 0.4mg | 4% |
| Calcium | 18mg | 59mg | 4% |
| Vitamin B1 | 0.015mg | 0.06mg | 4% |
| Vitamin A | 43µg | 83µg | 4% |
| Vitamin E | 0.42mg | 0.92mg | 3% |
| Vitamin B5 | 0.14mg | 3% | |
| Phosphorus | 59mg | 35mg | 3% |
| Potassium | 286mg | 180mg | 3% |
| Magnesium | 15mg | 28mg | 3% |
| Vitamin B12 | 0.07µg | 0µg | 3% |
| Fiber | 1.3g | 1.8g | 2% |
| Saturated fat | 0.577g | 0.04g | 2% |
| Monounsaturated fat | 0.72g | 0.004g | 2% |
| Choline | 13.4mg | 9.5mg | 1% |
| Calories | 89kcal | 61kcal | 1% |
| Vitamin B2 | 0.015mg | 0.03mg | 1% |
| Zinc | 0.22mg | 0.12mg | 1% |
| Protein | 1.65g | 1.5g | 0% |
| Carbs | 14.65g | 14.15g | 0% |
| Net carbs | 13.35g | 12.35g | N/A |
| Sugar | 0.5g | 3.9g | N/A |
| Selenium | 0.8µg | 1µg | 0% |
| Trans fat | 0.105g | 0g | N/A |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.063mg | 0% | |
| Isoleucine | 0.052mg | 0% | |
| Leucine | 0.096mg | 0% | |
| Lysine | 0.078mg | 0% | |
| Methionine | 0.018mg | 0% | |
| Phenylalanine | 0.055mg | 0% | |
| Valine | 0.056mg | 0% | |
| Histidine | 0.025mg | 0% | |
| Fructose | 0.2g | 0% | |
| Omega-3 - EPA | 0.001g | 0g | N/A |
| Omega-3 - ALA | 0.174g | N/A | |
| Omega-3 - DPA | 0.001g | 0g | N/A |
| Omega-6 - Eicosadienoic acid | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 1.146g | N/A |
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 |
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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
9%
27%
Minerals Daily Need Coverage Score
15%
26%
Comparison summary
Which food is lower in Sugar?
Mashed potato is lower in Sugar (difference - 3.4g)
Which food is cheaper?
Mashed potato is cheaper (difference - $0.4)
Which food contains less Sodium?
Leek contains less Sodium (difference - 286mg)
Which food is lower in Saturated fat?
Leek is lower in Saturated fat (difference - 0.537g)
Which food is lower in glycemic index?
Leek is lower in glycemic index (difference - 55)
Which food is richer in vitamins?
Leek is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.