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
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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% |
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 |
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% |
