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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.

Infographic

Mashed potato 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" 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 11% 5.4% 25% 12% 12% 6% 25% 40% 13% 4.4%
Leek
7
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 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.
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% 14% 8.4% 0% 3.8% 3.5% 20% 0% 28% 8.8% 15% 6.8% 7.3%
Leek
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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 +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%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 15% 80%
Protein: 1.65 g
Fats: 2.82 g
Carbs: 14.65 g
Water: 79.62 g
Other: 1.26 g
Leek
1
14% 83%
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
22% 27% 51%
Saturated fat: Sat. Fat 0.577 g
Monounsaturated fat: Mono. Fat 0.72 g
Polyunsaturated fat: Poly. Fat 1.342 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 +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.
Mashed potato Leek
Lower in Sugar ok
Lower in price ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Mashed potato Leek 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?

ok
ok
is better in case of low diet
Mashed potato Leek
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Mashed potato
27%
Leek
Minerals Daily Need Coverage Score
15%
Mashed potato
26%
Leek

Comparison summary

Which food is lower in Sugar?
Mashed potato
Mashed potato is lower in Sugar (difference - 3.4g)
Which food is cheaper?
Mashed potato
Mashed potato is cheaper (difference - $0.4)
Which food contains less Sodium?
Leek
Leek contains less Sodium (difference - 286mg)
Which food is lower in Saturated fat?
Leek
Leek is lower in Saturated fat (difference - 0.537g)
Which food is lower in glycemic index?
Leek
Leek is lower in glycemic index (difference - 55)
Which food is richer in vitamins?
Leek
Leek is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Mashed potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170699/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.