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  6. Parmesan vs. Leek

Parmesan vs. Leek — In-Depth Nutrition Comparison

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How are parmesan and leek different?

  • Parmesan is richer in phosphorus, calcium, selenium, vitamin B12, zinc, and vitamin B2, while leek is higher in vitamin K.
  • Parmesan covers your daily need for phosphorus, 85% more than leek.
  • Leek is lower in cholesterol.

Cheese, parmesan, grated and Leeks, (bulb and lower leaf-portion), raw types were used in this article.

Infographic

Parmesan 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 24% 256% 16% 18% 13% 115% 269% 235% 9.3% 188%
Leek
Leek
4
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 MagnesiumMagnesium +21.4%
Contains more CalciumCalcium +1345.8%
Contains more ZincZinc +3400%
Contains more PhosphorusPhosphorus +1691.4%
Contains more SeleniumSelenium +3340%
Contains more IronIron +328.6%
Contains more CopperCopper +200%
Contains less SodiumSodium -98.9%
Contains more ManganeseManganese +577.5%
~equal in Potassium ~180mg

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% 87% 11% 7.5% 6.5% 83% 1.5% 27% 19% 175% 4.3% 4.5% 7.7%
Leek
Leek
7
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 AVitamin A +215.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1093.3%
Contains more Vitamin B5Vitamin B5 +221.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +48.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +73.6%
Contains more Vitamin B1Vitamin B1 +130.8%
Contains more Vitamin B3Vitamin B3 +400%
Contains more Vitamin B6Vitamin B6 +187.7%
Contains more Vitamin KVitamin K +2664.7%
Contains more FolateFolate +966.7%

All nutrients comparison - raw data values

Nutrient Parmesan Leek DV% diff.
Phosphorus 627mg 35mg 85%
Calcium 853mg 59mg 79%
Sodium 1804mg 20mg 78%
Saturated fat 15.371g 0.04g 70%
Selenium 34.4µg 1µg 61%
Vitamin B12 1.4µg 0µg 58%
Protein 28.42g 1.5g 54%
Fats 27.84g 0.3g 42%
Vitamin K 1.7µg 47µg 38%
Zinc 4.2mg 0.12mg 37%
Cholesterol 86mg 0mg 29%
Vitamin B2 0.358mg 0.03mg 25%
Vitamin A 262µg 83µg 20%
Iron 0.49mg 2.1mg 20%
Monounsaturated fat 7.13g 0.004g 18%
Manganese 0.071mg 0.481mg 18%
Calories 420kcal 61kcal 18%
Folate 6µg 64µg 15%
Vitamin C 0mg 12mg 13%
Vitamin B6 0.081mg 0.233mg 12%
Copper 0.04mg 0.12mg 9%
Polyunsaturated fat 1.386g 0.166g 8%
Fiber 0g 1.8g 7%
Vitamin B5 0.45mg 0.14mg 6%
Vitamin B1 0.026mg 0.06mg 3%
Vitamin D 0.5µg 0µg 3%
Vitamin E 0.53mg 0.92mg 3%
Vitamin D 21IU 0IU 3%
Vitamin B3 0.08mg 0.4mg 2%
Magnesium 34mg 28mg 1%
Choline 14.1mg 9.5mg 1%
Carbs 13.91g 14.15g 0%
Net carbs 13.91g 12.35g N/A
Potassium 180mg 180mg 0%
Sugar 0.07g 3.9g N/A
Trans fat 0.876g 0g N/A
Tryptophan 0.383mg 0.012mg 0%
Threonine 1.075mg 0.063mg 0%
Isoleucine 1.455mg 0.052mg 0%
Leucine 2.747mg 0.096mg 0%
Lysine 2.201mg 0.078mg 0%
Methionine 0.751mg 0.018mg 0%
Phenylalanine 1.538mg 0.055mg 0%
Valine 1.865mg 0.056mg 0%
Histidine 0.806mg 0.025mg 0%
Omega-3 - ALA 0.102g N/A
Omega-3 - DPA 0.015g 0g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.026g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 0.87g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
28% 28% 14% 23% 7%
Protein: 28.42 g
Fats: 27.84 g
Carbs: 13.91 g
Water: 22.65 g
Other: 7.18 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 +1794.7%
Contains more FatsFats +9180%
Contains more OtherOther +583.8%
Contains more WaterWater +266.4%
~equal in Carbs ~14.15g

Fat Type Comparison

Fat type breakdown side-by-side comparison
64% 30% 6%
Saturated fat: Sat. Fat 15.371 g
Monounsaturated fat: Mono. Fat 7.13 g
Polyunsaturated fat: Poly. Fat 1.386 g
Leek
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 +178150%
Contains more Poly. FatPolyunsaturated fat +734.9%
Contains less Sat. FatSaturated fat -99.7%

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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. Parmesan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171247/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.