Potato vs. Leek — In-Depth Nutrition Comparison
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How are potatoes and leek different?
- Potatoes are richer in vitamin C and potassium, while leek is higher in vitamin K, vitamin A, iron, folate, manganese, and vitamin E.
- Leek covers your daily need for vitamin K, 38% more than potatoes.
- Potatoes contain 3 times more vitamin B3 than leek. Potatoes contain 1.061mg of vitamin B3, while leek contains 0.4mg.
- Potatoes have a higher glycemic index (86) than leek (32).
Potatoes, flesh, and skin, raw and Leeks, (bulb and lower leaf-portion), raw types were used in this article.
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.
| Contains more PotassiumPotassium | +136.1% |
| Contains more ZincZinc | +150% |
| Contains more PhosphorusPhosphorus | +62.9% |
| Contains less SodiumSodium | -70% |
| Contains more MagnesiumMagnesium | +21.7% |
| Contains more CalciumCalcium | +391.7% |
| Contains more IronIron | +159.3% |
| Contains more ManganeseManganese | +140.5% |
| Contains more SeleniumSelenium | +150% |
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.
| Contains more Vitamin CVitamin C | +64.2% |
| Contains more Vitamin B1Vitamin B1 | +35% |
| Contains more Vitamin B3Vitamin B3 | +165.3% |
| Contains more Vitamin B5Vitamin B5 | +110.7% |
| Contains more Vitamin B6Vitamin B6 | +27.9% |
| Contains more CholineCholine | +27.4% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +9100% |
| Contains more Vitamin KVitamin K | +2250% |
| Contains more FolateFolate | +326.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 2µg | 47µg | 38% |
| Iron | 0.81mg | 2.1mg | 16% |
| Folate | 15µg | 64µg | 12% |
| Manganese | 0.2mg | 0.481mg | 12% |
| Vitamin A | 0µg | 83µg | 9% |
| Vitamin C | 19.7mg | 12mg | 9% |
| Potassium | 425mg | 180mg | 7% |
| Starch | 15.29g | 6% | |
| Vitamin E | 0.01mg | 0.92mg | 6% |
| Calcium | 12mg | 59mg | 5% |
| Vitamin B6 | 0.298mg | 0.233mg | 5% |
| Vitamin B3 | 1.061mg | 0.4mg | 4% |
| Vitamin B5 | 0.295mg | 0.14mg | 3% |
| Phosphorus | 57mg | 35mg | 3% |
| Zinc | 0.3mg | 0.12mg | 2% |
| Vitamin B1 | 0.081mg | 0.06mg | 2% |
| Protein | 2.05g | 1.5g | 1% |
| Selenium | 0.4µg | 1µg | 1% |
| Polyunsaturated fat | 0.042g | 0.166g | 1% |
| Calories | 77kcal | 61kcal | 1% |
| Sodium | 6mg | 20mg | 1% |
| Magnesium | 23mg | 28mg | 1% |
| Copper | 0.11mg | 0.12mg | 1% |
| Fiber | 2.1g | 1.8g | 1% |
| Carbs | 17.49g | 14.15g | 1% |
| Fats | 0.09g | 0.3g | 0% |
| Net carbs | 15.39g | 12.35g | N/A |
| Sugar | 0.82g | 3.9g | N/A |
| Vitamin B2 | 0.032mg | 0.03mg | 0% |
| Choline | 12.1mg | 9.5mg | 0% |
| Saturated fat | 0.025g | 0.04g | 0% |
| Monounsaturated fat | 0.002g | 0.004g | 0% |
| Tryptophan | 0.021mg | 0.012mg | 0% |
| Threonine | 0.067mg | 0.063mg | 0% |
| Isoleucine | 0.066mg | 0.052mg | 0% |
| Leucine | 0.098mg | 0.096mg | 0% |
| Lysine | 0.107mg | 0.078mg | 0% |
| Methionine | 0.032mg | 0.018mg | 0% |
| Phenylalanine | 0.081mg | 0.055mg | 0% |
| Valine | 0.103mg | 0.056mg | 0% |
| Histidine | 0.035mg | 0.025mg | 0% |
| Fructose | 0.26g | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +36.7% |
| Contains more CarbsCarbs | +23.6% |
| Contains more FatsFats | +233.3% |
~equal in
Water
~83g
~equal in
Other
~1.05g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -37.5% |
| Contains more Mono. FatMonounsaturated fat | +100% |
| Contains more Poly. FatPolyunsaturated fat | +295.2% |