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  6. Quinoa vs. Leek

Quinoa vs. Leek — In-Depth Nutrition Comparison

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Summary of differences between Quinoa and Leek

  • Quinoa has more Phosphorus, Zinc, Magnesium, Copper, and Manganese, however, Leek is higher in Vitamin K, Vitamin C, Vitamin A RAE, Vitamin B6, and Iron.
  • Leek covers your daily need of Vitamin K 39% more than Quinoa.
  • Quinoa has 9 times more Zinc than Leek. While Quinoa has 1.09mg of Zinc, Leek has only 0.12mg.

These are the specific foods used in this comparison Quinoa, cooked and Leeks, (bulb and lower leaf-portion), raw.

Infographic

Quinoa vs Leek infographic
Infographic link

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.
Quinoa
Quinoa
7
:
3
Leek
Leek
Contains more Magnesium +128.6%
Contains more Phosphorus +334.3%
Contains less Sodium -65%
Contains more Zinc +808.3%
Contains more Copper +60%
Contains more Manganese +31.2%
Contains more Selenium +180%
Contains more Calcium +247.1%
Contains more Iron +40.9%
Equal in Potassium - 180
Quinoa
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 56% 46% 66% 16% 1% 30% 64% 83% 16%
Leek
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 79% 20% 15% 16% 3% 4% 40% 63% 6%
Contains more Magnesium +128.6%
Contains more Phosphorus +334.3%
Contains less Sodium -65%
Contains more Zinc +808.3%
Contains more Copper +60%
Contains more Manganese +31.2%
Contains more Selenium +180%
Contains more Calcium +247.1%
Contains more Iron +40.9%
Equal in Potassium - 180

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.
Quinoa
Quinoa
3
:
7
Leek
Leek
Contains more Vitamin B1 +78.3%
Contains more Vitamin B2 +266.7%
Contains more Vitamin A +33240%
Contains more Vitamin E +46%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +89.4%
Contains more Folate +52.4%
Contains more Vitamin K +∞%
Equal in Vitamin B3 - 0.4
Quinoa
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 27% 26% 8% 0% 29% 32% 0% 0%
Leek
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 101% 19% 0% 40% 15% 7% 8% 9% 54% 48% 0% 118%
Contains more Vitamin B1 +78.3%
Contains more Vitamin B2 +266.7%
Contains more Vitamin A +33240%
Contains more Vitamin E +46%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +89.4%
Contains more Folate +52.4%
Contains more Vitamin K +∞%
Equal in Vitamin B3 - 0.4

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
Quinoa
3
:
2
Leek
Leek
Contains more Protein +193.3%
Contains more Fats +540%
Contains more Carbs +50.5%
Contains more Water +15.9%
Contains more Other +36.4%
Quinoa
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Leek
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more Protein +193.3%
Contains more Fats +540%
Contains more Carbs +50.5%
Contains more Water +15.9%
Contains more Other +36.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
Quinoa
2
:
1
Leek
Leek
Contains more Monounsaturated Fat +13100%
Contains more Polyunsaturated fat +549.4%
Contains less Saturated Fat -82.7%
Quinoa
13% 29% 59%
Saturated Fat: 0.231 g
Monounsaturated Fat: 0.528 g
Polyunsaturated fat: 1.078 g
Leek
19% 2% 79%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.166 g
Contains more Monounsaturated Fat +13100%
Contains more Polyunsaturated fat +549.4%
Contains less Saturated Fat -82.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Quinoa Leek Opinion
Net carbs 18.5g 12.35g Quinoa
Protein 4.4g 1.5g Quinoa
Fats 1.92g 0.3g Quinoa
Carbs 21.3g 14.15g Quinoa
Calories 120kcal 61kcal Quinoa
Starch 17.63g Quinoa
Sugar 0.87g 3.9g Quinoa
Fiber 2.8g 1.8g Quinoa
Calcium 17mg 59mg Leek
Iron 1.49mg 2.1mg Leek
Magnesium 64mg 28mg Quinoa
Phosphorus 152mg 35mg Quinoa
Potassium 172mg 180mg Leek
Sodium 7mg 20mg Quinoa
Zinc 1.09mg 0.12mg Quinoa
Copper 0.192mg 0.12mg Quinoa
Manganese 0.631mg 0.481mg Quinoa
Selenium 2.8µg 1µg Quinoa
Vitamin A 5IU 1667IU Leek
Vitamin A RAE 0µg 83µg Leek
Vitamin E 0.63mg 0.92mg Leek
Vitamin C 0mg 12mg Leek
Vitamin B1 0.107mg 0.06mg Quinoa
Vitamin B2 0.11mg 0.03mg Quinoa
Vitamin B3 0.412mg 0.4mg Quinoa
Vitamin B5 0.14mg Leek
Vitamin B6 0.123mg 0.233mg Leek
Folate 42µg 64µg Leek
Vitamin K 0µg 47µg Leek
Tryptophan 0.052mg 0.012mg Quinoa
Threonine 0.131mg 0.063mg Quinoa
Isoleucine 0.157mg 0.052mg Quinoa
Leucine 0.261mg 0.096mg Quinoa
Lysine 0.239mg 0.078mg Quinoa
Methionine 0.096mg 0.018mg Quinoa
Phenylalanine 0.185mg 0.055mg Quinoa
Valine 0.185mg 0.056mg Quinoa
Histidine 0.127mg 0.025mg Quinoa
Saturated Fat 0.231g 0.04g Leek
Omega-3 - DHA 0.015g 0g Quinoa
Monounsaturated Fat 0.528g 0.004g Quinoa
Polyunsaturated fat 1.078g 0.166g Quinoa

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Quinoa Leek
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
11%
Quinoa
35%
Leek
Minerals Daily Need Coverage Score
38%
Quinoa
26%
Leek

Comparison summary

Which food is lower in Sugar?
Quinoa
Quinoa is lower in Sugar (difference - 3.03g)
Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 13mg)
Which food is cheaper?
Quinoa
Quinoa is cheaper (difference - $0.4)
Which food is lower in Saturated Fat?
Leek
Leek is lower in Saturated Fat (difference - 0.191g)
Which food is lower in glycemic index?
Leek
Leek is lower in glycemic index (difference - 21)
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)
Which food is richer in minerals?
?
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.

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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.