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Pico de gallo vs. Leek — In-Depth Nutrition Comparison

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Summary of differences between pico de gallo and leek

  • Pico de gallo has less vitamin A, iron, vitamin C, and calcium than leek.
  • Leek covers your daily need for vitamin A, 27% more than pico de gallo.
  • Pico de gallo has 23 times more sodium than leek. While pico de gallo has 469mg of sodium, leek has only 20mg.

These are the specific foods used in this comparison PACE, Pico De Gallo and Leeks, (bulb and lower leaf-portion), raw.

Infographic

Pico de gallo 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 0% 0% 0% 0% 0% 0% 0% 61% 0% 0%
Leek
10
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 CalciumCalcium +∞%
Contains more IronIron +∞%
Contains less SodiumSodium -95.7%

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 13% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Leek
11
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 +215.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
9% 88% 3%
Protein: 0 g
Fats: 0 g
Carbs: 9.38 g
Water: 88 g
Other: 2.62 g
Leek
3
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more OtherOther +149.5%
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +50.9%
~equal in Water ~83g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pico de gallo Leek DV% diff.
Vitamin K 47µg 39%
Iron 0mg 2.1mg 26%
Manganese 0.481mg 21%
Sodium 469mg 20mg 20%
Vitamin B6 0.233mg 18%
Folate 64µg 16%
Copper 0.12mg 13%
Vitamin C 3.8mg 12mg 9%
Vitamin A 83µg 9%
Magnesium 28mg 7%
Fiber 1.8g 7%
Calcium 0mg 59mg 6%
Vitamin E 0.92mg 6%
Vitamin B1 0.06mg 5%
Phosphorus 35mg 5%
Potassium 180mg 5%
Vitamin B5 0.14mg 3%
Protein 0g 1.5g 3%
Vitamin B3 0.4mg 3%
Choline 9.5mg 2%
Calories 31kcal 61kcal 2%
Vitamin B2 0.03mg 2%
Carbs 9.38g 14.15g 2%
Selenium 1µg 2%
Polyunsaturated fat 0.166g 1%
Zinc 0.12mg 1%
Fats 0g 0.3g 0%
Net carbs 9.38g 12.35g N/A
Sugar 6.25g 3.9g N/A
Saturated fat 0g 0.04g 0%
Monounsaturated fat 0.004g 0%
Tryptophan 0.012mg 0%
Threonine 0.063mg 0%
Isoleucine 0.052mg 0%
Leucine 0.096mg 0%
Lysine 0.078mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.055mg 0%
Valine 0.056mg 0%
Histidine 0.025mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pico de gallo Leek
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
1%
Pico de gallo
27%
Leek
Minerals Daily Need Coverage Score
6%
Pico de gallo
26%
Leek

Comparison summary

Which food is lower in Saturated fat?
Pico de gallo
Pico de gallo is lower in Saturated fat (difference - 0.04g)
Which food is lower in glycemic index?
Pico de gallo
Pico de gallo is lower in glycemic index (difference - 32)
Which food is cheaper?
Pico de gallo
Pico de gallo is cheaper (difference - $0.4)
Which food is lower in Sugar?
Leek
Leek is lower in Sugar (difference - 2.35g)
Which food contains less Sodium?
Leek
Leek contains less Sodium (difference - 449mg)
Which food is richer in minerals?
Leek
Leek is relatively richer in minerals
Which food is richer in vitamins?
Leek
Leek is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. 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.