Mussels vs. Leek — In-Depth Nutrition Comparison
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Differences between mussels and leek
- Mussels has more vitamin B12, manganese, selenium, iron, phosphorus, vitamin B2, zinc, and vitamin B1, while leek has more vitamin A.
- Mussels's daily need coverage for vitamin B12 is 1000% higher.
- Leek has a lower glycemic index. The glycemic index of leek is 32, while the glycemic index of mussels is 50.
The food types used in this comparison are Mollusks, mussel, blue, cooked, moist heat 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 MagnesiumMagnesium | +32.1% |
| Contains more PotassiumPotassium | +48.9% |
| Contains more IronIron | +220% |
| Contains more CopperCopper | +24.2% |
| Contains more ZincZinc | +2125% |
| Contains more PhosphorusPhosphorus | +714.3% |
| Contains more ManganeseManganese | +1313.7% |
| Contains more SeleniumSelenium | +8860% |
| Contains more CalciumCalcium | +78.8% |
| Contains less SodiumSodium | -94.6% |
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 CVitamin C | +13.3% |
| Contains more Vitamin B1Vitamin B1 | +400% |
| Contains more Vitamin B2Vitamin B2 | +1300% |
| Contains more Vitamin B3Vitamin B3 | +650% |
| Contains more Vitamin B5Vitamin B5 | +578.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +18.8% |
| Contains more Vitamin B6Vitamin B6 | +133% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 24µg | 0µg | 1000% |
| Manganese | 6.8mg | 0.481mg | 275% |
| Selenium | 89.6µg | 1µg | 161% |
| Iron | 6.72mg | 2.1mg | 58% |
| Protein | 23.8g | 1.5g | 45% |
| Vitamin K | 47µg | 39% | |
| Phosphorus | 285mg | 35mg | 36% |
| Vitamin B2 | 0.42mg | 0.03mg | 30% |
| Zinc | 2.67mg | 0.12mg | 23% |
| Vitamin B1 | 0.3mg | 0.06mg | 20% |
| Cholesterol | 56mg | 0mg | 19% |
| Vitamin B3 | 3mg | 0.4mg | 16% |
| Vitamin B5 | 0.95mg | 0.14mg | 16% |
| Sodium | 369mg | 20mg | 15% |
| Vitamin B6 | 0.1mg | 0.233mg | 10% |
| Fiber | 0g | 1.8g | 7% |
| Polyunsaturated fat | 1.212g | 0.166g | 7% |
| Calories | 172kcal | 61kcal | 6% |
| Vitamin E | 0.92mg | 6% | |
| Fats | 4.48g | 0.3g | 6% |
| Saturated fat | 0.85g | 0.04g | 4% |
| Folate | 76µg | 64µg | 3% |
| Monounsaturated fat | 1.014g | 0.004g | 3% |
| Calcium | 33mg | 59mg | 3% |
| Potassium | 268mg | 180mg | 3% |
| Copper | 0.149mg | 0.12mg | 3% |
| Magnesium | 37mg | 28mg | 2% |
| Carbs | 7.39g | 14.15g | 2% |
| Vitamin C | 13.6mg | 12mg | 2% |
| Choline | 9.5mg | 2% | |
| Vitamin A | 91µg | 83µg | 1% |
| Net carbs | 7.39g | 12.35g | N/A |
| Sugar | 3.9g | N/A | |
| Tryptophan | 0.267mg | 0.012mg | 0% |
| Threonine | 1.025mg | 0.063mg | 0% |
| Isoleucine | 1.036mg | 0.052mg | 0% |
| Leucine | 1.676mg | 0.096mg | 0% |
| Lysine | 1.779mg | 0.078mg | 0% |
| Methionine | 0.537mg | 0.018mg | 0% |
| Phenylalanine | 0.853mg | 0.055mg | 0% |
| Valine | 1.04mg | 0.056mg | 0% |
| Histidine | 0.457mg | 0.025mg | 0% |
| Omega-3 - EPA | 0.276g | 0g | N/A |
| Omega-3 - DHA | 0.506g | 0g | N/A |
| Omega-3 - DPA | 0.044g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +1486.7% |
| Contains more FatsFats | +1393.3% |
| Contains more OtherOther | +202.9% |
| Contains more CarbsCarbs | +91.5% |
| Contains more WaterWater | +35.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +25250% |
| Contains more Poly. FatPolyunsaturated fat | +630.1% |
| Contains less Sat. FatSaturated fat | -95.3% |
