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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 of Vitamin K 1327% 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.

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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
1
Leek
Contains more Iron +195.2%
Contains more Calcium +133.9%
Contains more Potassium +207.8%
Contains more Magnesium +78.6%
Contains more Copper +24.2%
Contains more Zinc +791.7%
Contains more Phosphorus +65.7%
Contains less Sodium -64.3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 233% 42% 49% 36% 50% 30% 25% 8%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 79% 18% 16% 20% 40% 4% 15% 3%
Contains more Iron +195.2%
Contains more Calcium +133.9%
Contains more Potassium +207.8%
Contains more Magnesium +78.6%
Contains more Copper +24.2%
Contains more Zinc +791.7%
Contains more Phosphorus +65.7%
Contains less Sodium -64.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Leek
Contains more Vitamin C +1008.3%
Contains more Vitamin A +405.3%
Contains more Vitamin B1 +43.3%
Contains more Vitamin B2 +226.7%
Contains more Vitamin B3 +228.3%
Contains more Vitamin B5 +185.7%
Contains more Vitamin K +3389.4%
Contains more Folate +137.5%
Contains more Vitamin E +22.7%
Contains more Vitamin B6 +158.9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 444% 506% 15% 0% 22% 23% 25% 24% 21% 0% 4100% 114%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 40% 101% 19% 0% 15% 7% 8% 9% 54% 0% 118% 48%
Contains more Vitamin C +1008.3%
Contains more Vitamin A +405.3%
Contains more Vitamin B1 +43.3%
Contains more Vitamin B2 +226.7%
Contains more Vitamin B3 +228.3%
Contains more Vitamin B5 +185.7%
Contains more Vitamin K +3389.4%
Contains more Folate +137.5%
Contains more Vitamin E +22.7%
Contains more Vitamin B6 +158.9%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
441
Parsley
35
Leek
Mineral Summary Score
59
Parsley
24
Leek

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
18%
Parsley
9%
Leek
Carbohydrates
6%
Parsley
14%
Leek
Fats
4%
Parsley
1%
Leek

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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

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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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)

All nutrients comparison - raw data values

Nutrient Parsley Leek Opinion
Calories 36 61 Leek
Protein 2.97 1.5 Parsley
Fats 0.79 0.3 Parsley
Vitamin C 133 12 Parsley
Carbs 6.33 14.15 Leek
Cholesterol 0 0
Vitamin D 0 0
Iron 6.2 2.1 Parsley
Calcium 138 59 Parsley
Potassium 554 180 Parsley
Magnesium 50 28 Parsley
Sugar 0.85 3.9 Parsley
Fiber 3.3 1.8 Parsley
Copper 0.149 0.12 Parsley
Zinc 1.07 0.12 Parsley
Starch
Phosphorus 58 35 Parsley
Sodium 56 20 Leek
Vitamin A 8424 1667 Parsley
Vitamin E 0.75 0.92 Leek
Vitamin D 0 0
Vitamin B1 0.086 0.06 Parsley
Vitamin B2 0.098 0.03 Parsley
Vitamin B3 1.313 0.4 Parsley
Vitamin B5 0.4 0.14 Parsley
Vitamin B6 0.09 0.233 Leek
Vitamin B12 0 0
Vitamin K 1640 47 Parsley
Folate 152 64 Parsley
Trans Fat 0 0
Saturated Fat 0.132 0.04 Leek
Monounsaturated Fat 0.295 0.004 Parsley
Polyunsaturated fat 0.124 0.166 Leek
Tryptophan 0.045 0.012 Parsley
Threonine 0.122 0.063 Parsley
Isoleucine 0.118 0.052 Parsley
Leucine 0.204 0.096 Parsley
Lysine 0.181 0.078 Parsley
Methionine 0.042 0.018 Parsley
Phenylalanine 0.145 0.055 Parsley
Valine 0.172 0.056 Parsley
Histidine 0.061 0.025 Parsley
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.