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Parsley vs. Leek — In-Depth Nutrition Comparison

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Summary of differences between parsley and leek

  • Parsley has more vitamin K, vitamin C, iron, vitamin A, folate, potassium, zinc, and calcium; however, leek is higher in manganese and vitamin B6.
  • Parsley covers your daily need for vitamin K, 1328% more than leek.
  • Parsley has 11 times more vitamin C than leek. While parsley has 133mg of vitamin C, leek has only 12mg.

These are the specific foods used in this comparison Parsley, fresh and Leeks, (bulb and lower leaf-portion), raw.

Infographic

Parsley 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 36% 41% 49% 233% 50% 29% 25% 7.3% 21% 0.55%
Leek
3
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 +78.6%
Contains more CalciumCalcium +133.9%
Contains more PotassiumPotassium +207.8%
Contains more IronIron +195.2%
Contains more CopperCopper +24.2%
Contains more ZincZinc +791.7%
Contains more PhosphorusPhosphorus +65.7%
Contains less SodiumSodium -64.3%
Contains more ManganeseManganese +200.6%
Contains more SeleniumSelenium +900%

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 443% 140% 15% 0% 22% 23% 25% 24% 21% 0% 4100% 114% 7%
Leek
2
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 CVitamin C +1008.3%
Contains more Vitamin AVitamin A +407.2%
Contains more Vitamin B1Vitamin B1 +43.3%
Contains more Vitamin B2Vitamin B2 +226.7%
Contains more Vitamin B3Vitamin B3 +228.3%
Contains more Vitamin B5Vitamin B5 +185.7%
Contains more Vitamin KVitamin K +3389.4%
Contains more FolateFolate +137.5%
Contains more CholineCholine +34.7%
Contains more Vitamin EVitamin E +22.7%
Contains more Vitamin B6Vitamin B6 +158.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 6% 88% 2%
Protein: 2.97 g
Fats: 0.79 g
Carbs: 6.33 g
Water: 87.71 g
Other: 2.2 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 +98%
Contains more FatsFats +163.3%
Contains more OtherOther +109.5%
Contains more CarbsCarbs +123.5%
~equal in Water ~83g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 54% 23%
Saturated fat: Sat. Fat 0.132 g
Monounsaturated fat: Mono. Fat 0.295 g
Polyunsaturated fat: Poly. Fat 0.124 g
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 +7275%
Contains less Sat. FatSaturated fat -69.7%
Contains more Poly. FatPolyunsaturated fat +33.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Parsley Leek DV% diff.
Vitamin K 1640µg 47µg 1328%
Vitamin C 133mg 12mg 134%
Iron 6.2mg 2.1mg 51%
Vitamin A 421µg 83µg 38%
Folate 152µg 64µg 22%
Manganese 0.16mg 0.481mg 14%
Potassium 554mg 180mg 11%
Vitamin B6 0.09mg 0.233mg 11%
Zinc 1.07mg 0.12mg 9%
Calcium 138mg 59mg 8%
Vitamin B3 1.313mg 0.4mg 6%
Fiber 3.3g 1.8g 6%
Vitamin B5 0.4mg 0.14mg 5%
Vitamin B2 0.098mg 0.03mg 5%
Magnesium 50mg 28mg 5%
Protein 2.97g 1.5g 3%
Copper 0.149mg 0.12mg 3%
Phosphorus 58mg 35mg 3%
Carbs 6.33g 14.15g 3%
Sodium 56mg 20mg 2%
Selenium 0.1µg 1µg 2%
Vitamin B1 0.086mg 0.06mg 2%
Choline 12.8mg 9.5mg 1%
Monounsaturated fat 0.295g 0.004g 1%
Calories 36kcal 61kcal 1%
Vitamin E 0.75mg 0.92mg 1%
Fats 0.79g 0.3g 1%
Net carbs 3.03g 12.35g N/A
Sugar 0.85g 3.9g N/A
Saturated fat 0.132g 0.04g 0%
Polyunsaturated fat 0.124g 0.166g 0%
Tryptophan 0.045mg 0.012mg 0%
Threonine 0.122mg 0.063mg 0%
Isoleucine 0.118mg 0.052mg 0%
Leucine 0.204mg 0.096mg 0%
Lysine 0.181mg 0.078mg 0%
Methionine 0.042mg 0.018mg 0%
Phenylalanine 0.145mg 0.055mg 0%
Valine 0.172mg 0.056mg 0%
Histidine 0.061mg 0.025mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Parsley Leek
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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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
379%
Parsley
27%
Leek
Minerals Daily Need Coverage Score
49%
Parsley
26%
Leek

Comparison summary

Which food is lower in Sugar?
Parsley
Parsley is lower in Sugar (difference - 3.05g)
Which food is cheaper?
Parsley
Parsley is cheaper (difference - $0.1)
Which food is richer in minerals?
Parsley
Parsley is relatively richer in minerals
Which food is richer in vitamins?
Parsley
Parsley is relatively richer in vitamins
Which food contains less Sodium?
Leek
Leek contains less Sodium (difference - 36mg)
Which food is lower in Saturated fat?
Leek
Leek is lower in Saturated fat (difference - 0.092g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)

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. Parsley - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170416/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.