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Milk vs. Leek — In-Depth Nutrition Comparison

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How are milk and leek different?

  • Milk is richer in vitamin B12 and vitamin B2, while leek is higher in vitamin K, vitamin A, iron, manganese, vitamin B6, folate, vitamin C, and copper.
  • Leek covers your daily need for vitamin K, 39% more than milk.

Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D and Leeks, (bulb and lower leaf-portion), raw types were used in this article.

Infographic

Milk 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.
Milk
Milk
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
Leek
Leek
6
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 CalciumCalcium +111.9%
Contains more ZincZinc +250%
Contains more PhosphorusPhosphorus +171.4%
Contains more SeleniumSelenium +230%
Contains more MagnesiumMagnesium +154.5%
Contains more PotassiumPotassium +20%
Contains more IronIron +6900%
Contains more CopperCopper +1100%
Contains less SodiumSodium -54.5%
Contains more ManganeseManganese +15933.3%

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.
Milk
Milk
5
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% 19% 0.2% 18% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8% 9.7%
Leek
Leek
8
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 DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +516.7%
Contains more Vitamin B5Vitamin B5 +157.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +86.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +43.1%
Contains more Vitamin EVitamin E +9100%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B3Vitamin B3 +330.1%
Contains more Vitamin B6Vitamin B6 +529.7%
Contains more Vitamin KVitamin K +46900%
Contains more FolateFolate +1180%

All nutrients comparison - raw data values

Nutrient Milk Leek DV% diff.
Vitamin K 0.1µg 47µg 39%
Iron 0.03mg 2.1mg 26%
Manganese 0.003mg 0.481mg 21%
Vitamin B12 0.47µg 0µg 20%
Vitamin B6 0.037mg 0.233mg 15%
Folate 5µg 64µg 15%
Vitamin C 0mg 12mg 13%
Vitamin B2 0.185mg 0.03mg 12%
Copper 0.01mg 0.12mg 12%
Phosphorus 95mg 35mg 9%
Calcium 125mg 59mg 7%
Fiber 0g 1.8g 7%
Vitamin D 1.2µg 0µg 6%
Vitamin E 0.01mg 0.92mg 6%
Vitamin D 48IU 0IU 6%
Magnesium 11mg 28mg 4%
Selenium 3.3µg 1µg 4%
Protein 3.37g 1.5g 4%
Vitamin B5 0.361mg 0.14mg 4%
Zinc 0.42mg 0.12mg 3%
Vitamin A 58µg 83µg 3%
Saturated fat 0.633g 0.04g 3%
Carbs 4.99g 14.15g 3%
Vitamin B1 0.02mg 0.06mg 3%
Cholesterol 5mg 0mg 2%
Vitamin B3 0.093mg 0.4mg 2%
Choline 17.7mg 9.5mg 1%
Monounsaturated fat 0.277g 0.004g 1%
Polyunsaturated fat 0.035g 0.166g 1%
Calories 42kcal 61kcal 1%
Sodium 44mg 20mg 1%
Potassium 150mg 180mg 1%
Fats 0.97g 0.3g 1%
Net carbs 4.99g 12.35g N/A
Sugar 5.2g 3.9g N/A
Tryptophan 0.043mg 0.012mg 0%
Threonine 0.143mg 0.063mg 0%
Isoleucine 0.174mg 0.052mg 0%
Leucine 0.319mg 0.096mg 0%
Lysine 0.282mg 0.078mg 0%
Methionine 0.088mg 0.018mg 0%
Phenylalanine 0.174mg 0.055mg 0%
Valine 0.22mg 0.056mg 0%
Histidine 0.101mg 0.025mg 0%
Omega-3 - ALA 0.004g N/A
Omega-6 - Linoleic acid 0.027g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Milk
Milk
3
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
Leek
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 +124.7%
Contains more FatsFats +223.3%
Contains more CarbsCarbs +183.6%
Contains more OtherOther +40%
~equal in Water ~83g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Milk
Milk
1
67% 29% 4%
Saturated fat: Sat. Fat 0.633 g
Monounsaturated fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 g
Leek
Leek
2
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 +6825%
Contains less Sat. FatSaturated fat -93.7%
Contains more Poly. FatPolyunsaturated fat +374.3%

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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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.