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  6. Potato salad vs. Leek

Potato salad vs. Leek — In-Depth Nutrition Comparison

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Significant differences between potato salad and leek

  • Potato salad has more vitamin B5 and selenium; however, leek is richer in vitamin A, iron, manganese, folate, and vitamin B6.
  • Leek covers your daily vitamin A needs 30% more than potato salad.
  • Potato salad has a higher glycemic index. The glycemic index of potato salad is 45, while the glycemic index of leek is 32.

Specific food types used in this comparison are Potato salad, home-prepared and Leeks, (bulb and lower leaf-portion), raw.

Infographic

Potato salad 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 11% 5.7% 22% 24% 39% 8.5% 22% 69% 13% 22%
Leek
Leek
5
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 PotassiumPotassium +41.1%
Contains more ZincZinc +158.3%
Contains more PhosphorusPhosphorus +48.6%
Contains more SeleniumSelenium +310%
Contains more MagnesiumMagnesium +86.7%
Contains more CalciumCalcium +210.5%
Contains more IronIron +223.1%
Contains less SodiumSodium -96.2%
Contains more ManganeseManganese +376.2%
~equal in Copper ~0.12mg

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 33% 11% 0% 0% 19% 14% 17% 32% 33% 0% 0% 5.3% 0%
Leek
Leek
7
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 B1Vitamin B1 +28.3%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B3Vitamin B3 +122.5%
Contains more Vitamin B5Vitamin B5 +281.4%
Contains more Vitamin CVitamin C +20%
Contains more Vitamin AVitamin A +159.4%
Contains more Vitamin B6Vitamin B6 +65.2%
Contains more FolateFolate +814.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Potato salad Leek DV% diff.
Vitamin K 47µg 39%
Polyunsaturated fat 3.737g 0.166g 24%
Cholesterol 68mg 0mg 23%
Sodium 529mg 20mg 22%
Iron 0.65mg 2.1mg 18%
Manganese 0.101mg 0.481mg 17%
Folate 7µg 64µg 14%
Fats 8.2g 0.3g 12%
Vitamin B5 0.534mg 0.14mg 8%
Vitamin B6 0.141mg 0.233mg 7%
Selenium 4.1µg 1µg 6%
Monounsaturated fat 2.48g 0.004g 6%
Saturated fat 1.429g 0.04g 6%
Vitamin E 0.92mg 6%
Vitamin A 32µg 83µg 6%
Calories 143kcal 61kcal 4%
Calcium 19mg 59mg 4%
Vitamin B3 0.89mg 0.4mg 3%
Magnesium 15mg 28mg 3%
Phosphorus 52mg 35mg 2%
Vitamin C 10mg 12mg 2%
Zinc 0.31mg 0.12mg 2%
Potassium 254mg 180mg 2%
Choline 9.5mg 2%
Vitamin B2 0.06mg 0.03mg 2%
Protein 2.68g 1.5g 2%
Fiber 1.3g 1.8g 2%
Vitamin B1 0.077mg 0.06mg 1%
Carbs 11.17g 14.15g 1%
Net carbs 9.87g 12.35g N/A
Sugar 3.9g N/A
Copper 0.118mg 0.12mg 0%
Tryptophan 0.042mg 0.012mg 0%
Threonine 0.116mg 0.063mg 0%
Isoleucine 0.141mg 0.052mg 0%
Leucine 0.202mg 0.096mg 0%
Lysine 0.171mg 0.078mg 0%
Methionine 0.066mg 0.018mg 0%
Phenylalanine 0.135mg 0.055mg 0%
Valine 0.172mg 0.056mg 0%
Histidine 0.062mg 0.025mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 8% 11% 76% 2%
Protein: 2.68 g
Fats: 8.2 g
Carbs: 11.17 g
Water: 76 g
Other: 1.95 g
Leek
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 +78.7%
Contains more FatsFats +2633.3%
Contains more OtherOther +85.7%
Contains more CarbsCarbs +26.7%
~equal in Water ~83g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 32% 49%
Saturated fat: Sat. Fat 1.429 g
Monounsaturated fat: Mono. Fat 2.48 g
Polyunsaturated fat: Poly. Fat 3.737 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 +61900%
Contains more Poly. FatPolyunsaturated fat +2151.2%
Contains less Sat. FatSaturated fat -97.2%

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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. Potato salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169269/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.