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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
17%
27%
Minerals Daily Need Coverage Score
19%
26%
Comparison summary
Which food is lower in Sugar?
Potato is lower in Sugar (difference - 3.08g)
Which food contains less Sodium?
Potato contains less Sodium (difference - 14mg)
Which food is lower in Saturated fat?
Potato is lower in Saturated fat (difference - 0.015g)
Which food is cheaper?
Potato is cheaper (difference - $0.2)
Which food is lower in glycemic index?
Leek is lower in glycemic index (difference - 54)
Which food is richer in minerals?
Leek is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.