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Muffin vs. Leek — In-Depth Nutrition Comparison

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Significant differences between muffin and leek

  • Muffin has more phosphorus, choline, selenium, and vitamin B2; however, leek is richer in vitamin A, vitamin B6, vitamin C, and iron.
  • Leek covers your daily vitamin A needs 32% more than muffin.
  • Leek has 71 times less saturated fat than muffin. Muffin has 2.844g of saturated fat, while leek has 0.04g.
  • Muffin has a higher glycemic index. The glycemic index of muffin is 59, while the glycemic index of leek is 32.

Specific food types used in this comparison are Muffins, blueberry, commercially prepared (Includes mini-muffins) and Leeks, (bulb and lower leaf-portion), raw.

Infographic

Muffin 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.
Muffin
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 13% 11% 49% 20% 10% 63% 44% 59% 45%
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 ZincZinc +208.3%
Contains more PhosphorusPhosphorus +317.1%
Contains more SeleniumSelenium +720%
Contains more MagnesiumMagnesium +180%
Contains more CalciumCalcium +34.1%
Contains more PotassiumPotassium +48.8%
Contains more IronIron +61.5%
Contains more CopperCopper +100%
Contains less SodiumSodium -94%
~equal in Manganese ~0.481mg

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.
Muffin
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 3% 7% 33% 1.5% 42% 38% 27% 28% 9.2% 20% 98% 36% 50%
Leek
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 40% 28% 18% 0% 15% 6.9% 7.5% 8.4% 54% 0% 118% 48% 5.2%
Contains more Vitamin EVitamin E +77.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +180%
Contains more Vitamin B2Vitamin B2 +443.3%
Contains more Vitamin B3Vitamin B3 +254.5%
Contains more Vitamin B5Vitamin B5 +235.7%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +873.7%
Contains more Vitamin CVitamin C +1233.3%
Contains more Vitamin AVitamin A +295.2%
Contains more Vitamin B6Vitamin B6 +482.5%
Contains more Vitamin KVitamin K +19.9%
Contains more FolateFolate +33.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Muffin
4
4% 16% 53% 25%
Protein: 4.49 g
Fats: 16.07 g
Carbs: 53 g
Water: 24.96 g
Other: 1.48 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 ProteinProtein +199.3%
Contains more FatsFats +5256.7%
Contains more CarbsCarbs +274.6%
Contains more OtherOther +41%
Contains more WaterWater +232.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Muffin
2
18% 31% 51%
Saturated fat: Sat. Fat 2.844 g
Monounsaturated fat: Mono. Fat 4.822 g
Polyunsaturated fat: Poly. Fat 8.103 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 +120450%
Contains more Poly. FatPolyunsaturated fat +4781.3%
Contains less Sat. FatSaturated fat -98.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Muffin Leek DV% diff.
Polyunsaturated fat 8.103g 0.166g 53%
Fats 16.07g 0.3g 24%
Calories 375kcal 61kcal 16%
Phosphorus 146mg 35mg 16%
Vitamin B6 0.04mg 0.233mg 15%
Choline 92.5mg 9.5mg 15%
Sodium 336mg 20mg 14%
Carbs 53g 14.15g 13%
Saturated fat 2.844g 0.04g 13%
Selenium 8.2µg 1µg 13%
Vitamin C 0.9mg 12mg 12%
Monounsaturated fat 4.822g 0.004g 12%
Cholesterol 30mg 0mg 10%
Iron 1.3mg 2.1mg 10%
Vitamin B2 0.163mg 0.03mg 10%
Vitamin B1 0.168mg 0.06mg 9%
Vitamin K 39.2µg 47µg 7%
Vitamin B12 0.16µg 0µg 7%
Vitamin B5 0.47mg 0.14mg 7%
Vitamin A 21µg 83µg 7%
Starch 16.31g 7%
Copper 0.06mg 0.12mg 7%
Vitamin B3 1.418mg 0.4mg 6%
Protein 4.49g 1.5g 6%
Vitamin E 1.63mg 0.92mg 5%
Folate 48µg 64µg 4%
Magnesium 10mg 28mg 4%
Fiber 1.1g 1.8g 3%
Zinc 0.37mg 0.12mg 2%
Fructose 1.21g 2%
Potassium 121mg 180mg 2%
Calcium 44mg 59mg 2%
Vitamin D 4IU 0IU 1%
Vitamin D 0.1µg 0µg 1%
Manganese 0.449mg 0.481mg 1%
Net carbs 51.9g 12.35g N/A
Sugar 31.47g 3.9g N/A
Trans fat 0.2g 0g N/A
Tryptophan 0.066mg 0.012mg 0%
Threonine 0.181mg 0.063mg 0%
Isoleucine 0.224mg 0.052mg 0%
Leucine 0.421mg 0.096mg 0%
Lysine 0.199mg 0.078mg 0%
Methionine 0.115mg 0.018mg 0%
Phenylalanine 0.277mg 0.055mg 0%
Valine 0.257mg 0.056mg 0%
Histidine 0.128mg 0.025mg 0%
Omega-3 - DHA 0.008g 0g N/A
Omega-3 - ALA 1.022g N/A
Omega-3 - DPA 0.001g 0g N/A
Omega-6 - Gamma-linoleic acid 0.048g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 6.911g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Muffin 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
30%
Muffin
27%
Leek
Minerals Daily Need Coverage Score
32%
Muffin
26%
Leek

Comparison summary

Which food is cheaper?
Muffin
Muffin is cheaper (difference - $0.4)
Which food is lower in Cholesterol?
Leek
Leek is lower in Cholesterol (difference - 30mg)
Which food is lower in Sugar?
Leek
Leek is lower in Sugar (difference - 27.57g)
Which food contains less Sodium?
Leek
Leek contains less Sodium (difference - 316mg)
Which food is lower in Saturated fat?
Leek
Leek is lower in Saturated fat (difference - 2.804g)
Which food is lower in glycemic index?
Leek
Leek is lower in glycemic index (difference - 27)
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.
Which food is richer in vitamins?
?
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. Muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172765/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.