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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 RAE, Folate, Potassium, Zinc, and Calcium, however Leek is higher in Manganese, and Vitamin B6.
  • Parsley covers your daily need of 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
1
Leek
Contains more Calcium +133.9%
Contains more Iron +195.2%
Contains more Magnesium +78.6%
Contains more Phosphorus +65.7%
Contains more Potassium +207.8%
Contains more Zinc +791.7%
Contains more Copper +24.2%
Contains less Sodium -64.3%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 42% 233% 36% 25% 49% 8% 30% 50%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 79% 20% 15% 16% 3% 4% 40%
Contains more Calcium +133.9%
Contains more Iron +195.2%
Contains more Magnesium +78.6%
Contains more Phosphorus +65.7%
Contains more Potassium +207.8%
Contains more Zinc +791.7%
Contains more Copper +24.2%
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 A +405.3%
Contains more Vitamin C +1008.3%
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 Folate +137.5%
Contains more Vitamin K +3389.4%
Contains more Vitamin E +22.7%
Contains more Vitamin B6 +158.9%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 506% 15% 0% 444% 22% 23% 25% 24% 21% 114% 0% 4100%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 101% 19% 0% 40% 15% 7% 8% 9% 54% 48% 0% 118%
Contains more Vitamin A +405.3%
Contains more Vitamin C +1008.3%
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 Folate +137.5%
Contains more Vitamin K +3389.4%
Contains more Vitamin E +22.7%
Contains more Vitamin B6 +158.9%

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

All nutrients comparison - raw data values

Nutrient Parsley Leek Opinion
Net carbs 3.03g 12.35g Leek
Protein 2.97g 1.5g Parsley
Fats 0.79g 0.3g Parsley
Carbs 6.33g 14.15g Leek
Calories 36kcal 61kcal Leek
Starch g g
Fructose g g
Sugar 0.85g 3.9g Parsley
Fiber 3.3g 1.8g Parsley
Calcium 138mg 59mg Parsley
Iron 6.2mg 2.1mg Parsley
Magnesium 50mg 28mg Parsley
Phosphorus 58mg 35mg Parsley
Potassium 554mg 180mg Parsley
Sodium 56mg 20mg Leek
Zinc 1.07mg 0.12mg Parsley
Copper 0.149mg 0.12mg Parsley
Vitamin A 8424IU 1667IU Parsley
Vitamin E 0.75mg 0.92mg Leek
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 133mg 12mg Parsley
Vitamin B1 0.086mg 0.06mg Parsley
Vitamin B2 0.098mg 0.03mg Parsley
Vitamin B3 1.313mg 0.4mg Parsley
Vitamin B5 0.4mg 0.14mg Parsley
Vitamin B6 0.09mg 0.233mg Leek
Folate 152µg 64µg Parsley
Vitamin B12 0µg 0µg
Vitamin K 1640µg 47µg Parsley
Tryptophan 0.045mg 0.012mg Parsley
Threonine 0.122mg 0.063mg Parsley
Isoleucine 0.118mg 0.052mg Parsley
Leucine 0.204mg 0.096mg Parsley
Lysine 0.181mg 0.078mg Parsley
Methionine 0.042mg 0.018mg Parsley
Phenylalanine 0.145mg 0.055mg Parsley
Valine 0.172mg 0.056mg Parsley
Histidine 0.061mg 0.025mg Parsley
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.132g 0.04g Leek
Monounsaturated Fat 0.295g 0.004g Parsley
Polyunsaturated fat 0.124g 0.166g Leek

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Parsley Leek
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet Equal

People also compare

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

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

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.