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Pea raw vs. Leek — In-Depth Nutrition Comparison

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Significant differences between pea raw and leek

  • Pea raw has more vitamin C, vitamin B1, fiber, vitamin B3, phosphorus, zinc, and vitamin B2; however, leek is richer in vitamin K, vitamin A, and iron.
  • Pea raw covers your daily vitamin C needs 31% more than leek.
  • Leek has 10 times less zinc than pea raw. Pea raw has 1.24mg of zinc, while leek has 0.12mg.
  • Pea raw has a higher glycemic index. The glycemic index of pea raw is 54, while the glycemic index of leek is 32.

Specific food types used in this comparison are Peas, green, raw and Leeks, (bulb and lower leaf-portion), raw.

Infographic

Pea raw 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% 7.5% 22% 55% 59% 34% 46% 0.65% 53% 9.8%
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 +17.9%
Contains more PotassiumPotassium +35.6%
Contains more CopperCopper +46.7%
Contains more ZincZinc +933.3%
Contains more PhosphorusPhosphorus +208.6%
Contains less SodiumSodium -75%
Contains more SeleniumSelenium +80%
Contains more CalciumCalcium +136%
Contains more IronIron +42.9%
Contains more ManganeseManganese +17.3%

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 133% 13% 2.6% 0% 67% 30% 39% 6.2% 39% 0% 62% 49% 15%
Leek
5
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 +233.3%
Contains more Vitamin B1Vitamin B1 +343.3%
Contains more Vitamin B2Vitamin B2 +340%
Contains more Vitamin B3Vitamin B3 +422.5%
Contains more CholineCholine +198.9%
Contains more Vitamin AVitamin A +118.4%
Contains more Vitamin EVitamin E +607.7%
Contains more Vitamin B5Vitamin B5 +34.6%
Contains more Vitamin B6Vitamin B6 +37.9%
Contains more Vitamin KVitamin K +89.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~64µg

All nutrients comparison - raw data values

Nutrient Pea raw Leek DV% diff.
Vitamin C 40mg 12mg 31%
Vitamin K 24.8µg 47µg 19%
Vitamin B1 0.266mg 0.06mg 17%
Fiber 5.7g 1.8g 16%
Vitamin B3 2.09mg 0.4mg 11%
Phosphorus 108mg 35mg 10%
Zinc 1.24mg 0.12mg 10%
Vitamin B2 0.132mg 0.03mg 8%
Iron 1.47mg 2.1mg 8%
Protein 5.42g 1.5g 8%
Copper 0.176mg 0.12mg 6%
Vitamin B6 0.169mg 0.233mg 5%
Vitamin A 38µg 83µg 5%
Vitamin E 0.13mg 0.92mg 5%
Calcium 25mg 59mg 3%
Choline 28.4mg 9.5mg 3%
Manganese 0.41mg 0.481mg 3%
Potassium 244mg 180mg 2%
Vitamin B5 0.104mg 0.14mg 1%
Calories 81kcal 61kcal 1%
Selenium 1.8µg 1µg 1%
Sodium 5mg 20mg 1%
Magnesium 33mg 28mg 1%
Fats 0.4g 0.3g 0%
Carbs 14.45g 14.15g 0%
Net carbs 8.75g 12.35g N/A
Sugar 5.67g 3.9g N/A
Folate 65µg 64µg 0%
Saturated fat 0.071g 0.04g 0%
Monounsaturated fat 0.035g 0.004g 0%
Polyunsaturated fat 0.187g 0.166g 0%
Tryptophan 0.037mg 0.012mg 0%
Threonine 0.203mg 0.063mg 0%
Isoleucine 0.195mg 0.052mg 0%
Leucine 0.323mg 0.096mg 0%
Lysine 0.317mg 0.078mg 0%
Methionine 0.082mg 0.018mg 0%
Phenylalanine 0.2mg 0.055mg 0%
Valine 0.235mg 0.056mg 0%
Histidine 0.107mg 0.025mg 0%
Fructose 0.39g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 14% 79%
Protein: 5.42 g
Fats: 0.4 g
Carbs: 14.45 g
Water: 78.86 g
Other: 0.87 g
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 +261.3%
Contains more FatsFats +33.3%
Contains more OtherOther +20.7%
~equal in Carbs ~14.15g
~equal in Water ~83g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 12% 64%
Saturated fat: Sat. Fat 0.071 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.187 g
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 +775%
Contains more Poly. FatPolyunsaturated fat +12.7%
Contains less Sat. FatSaturated fat -43.7%

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. Pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/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.