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  6. Poppy seed vs. Leek

Poppy seed vs. Leek — In-Depth Nutrition Comparison

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How are poppy seed and leek different?

  • Poppy seed is higher in manganese, copper, calcium, phosphorus, iron, magnesium, fiber, zinc, and vitamin B1; however, leek is richer in vitamin K.
  • Daily need coverage for manganese for poppy seed is 271% higher.
  • Poppy seed contains 66 times more zinc than leek. While poppy seed contains 7.9mg of zinc, leek contains only 0.12mg.
  • Poppy seed has a lower glycemic index (5) than leek (32).

Spices, poppy seed and Leeks, (bulb and lower leaf-portion), raw are the varieties used in this article.

Infographic

Poppy seed 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 248% 431% 63% 366% 542% 215% 373% 3.4% 875% 74%
Leek
Leek
1
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 +1139.3%
Contains more CalciumCalcium +2337.3%
Contains more PotassiumPotassium +299.4%
Contains more IronIron +364.8%
Contains more CopperCopper +1255.8%
Contains more ZincZinc +6483.3%
Contains more PhosphorusPhosphorus +2385.7%
Contains more ManganeseManganese +1294.4%
Contains more SeleniumSelenium +1250%
Contains less SodiumSodium -23.1%

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 3.3% 0% 35% 0% 214% 23% 17% 19% 57% 0% 0% 62% 4.8%
Leek
Leek
3
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 EVitamin E +92.4%
Contains more Vitamin B1Vitamin B1 +1323.3%
Contains more Vitamin B2Vitamin B2 +233.3%
Contains more Vitamin B3Vitamin B3 +124%
Contains more Vitamin B5Vitamin B5 +131.4%
Contains more FolateFolate +28.1%
Contains more Vitamin CVitamin C +1100%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.233mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~9.5mg

All nutrients comparison - raw data values

Nutrient Poppy seed Leek DV% diff.
Manganese 6.707mg 0.481mg 271%
Polyunsaturated fat 28.569g 0.166g 189%
Copper 1.627mg 0.12mg 167%
Calcium 1438mg 59mg 138%
Phosphorus 870mg 35mg 119%
Iron 9.76mg 2.1mg 96%
Magnesium 347mg 28mg 76%
Fiber 19.5g 1.8g 71%
Zinc 7.9mg 0.12mg 71%
Vitamin B1 0.854mg 0.06mg 66%
Fats 41.56g 0.3g 63%
Vitamin K 0µg 47µg 39%
Protein 17.99g 1.5g 33%
Calories 525kcal 61kcal 23%
Selenium 13.5µg 1µg 23%
Saturated fat 4.517g 0.04g 20%
Potassium 719mg 180mg 16%
Monounsaturated fat 5.982g 0.004g 15%
Vitamin C 1mg 12mg 12%
Vitamin A 0µg 83µg 9%
Vitamin E 1.77mg 0.92mg 6%
Folate 82µg 64µg 5%
Vitamin B2 0.1mg 0.03mg 5%
Carbs 28.13g 14.15g 5%
Vitamin B5 0.324mg 0.14mg 4%
Vitamin B3 0.896mg 0.4mg 3%
Vitamin B6 0.247mg 0.233mg 1%
Net carbs 8.63g 12.35g N/A
Sugar 2.99g 3.9g N/A
Sodium 26mg 20mg 0%
Choline 8.8mg 9.5mg 0%
Tryptophan 0.184mg 0.012mg 0%
Threonine 0.686mg 0.063mg 0%
Isoleucine 0.819mg 0.052mg 0%
Leucine 1.321mg 0.096mg 0%
Lysine 0.952mg 0.078mg 0%
Methionine 0.502mg 0.018mg 0%
Phenylalanine 0.758mg 0.055mg 0%
Valine 1.095mg 0.056mg 0%
Histidine 0.471mg 0.025mg 0%
Fructose 0.29g 0%
Omega-3 - ALA 0.273g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 42% 28% 6% 6%
Protein: 17.99 g
Fats: 41.56 g
Carbs: 28.13 g
Water: 5.95 g
Other: 6.37 g
Leek
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 +1099.3%
Contains more FatsFats +13753.3%
Contains more CarbsCarbs +98.8%
Contains more OtherOther +506.7%
Contains more WaterWater +1295%

Fat Type Comparison

Fat type breakdown side-by-side comparison
12% 15% 73%
Saturated fat: Sat. Fat 4.517 g
Monounsaturated fat: Mono. Fat 5.982 g
Polyunsaturated fat: Poly. Fat 28.569 g
Leek
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 +149450%
Contains more Poly. FatPolyunsaturated fat +17110.2%
Contains less Sat. FatSaturated fat -99.1%

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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. Poppy seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171330/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.