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  6. Shark raw vs. Leek

Shark raw vs. Leek — In-Depth Nutrition Comparison

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Differences between Shark raw and Leek

  • Shark raw has more Selenium, Vitamin B12, Phosphorus, and Vitamin B3, while Leek has more Vitamin K, Manganese, Iron, Folate, and Vitamin C.
  • Shark raw's daily need coverage for Selenium is 65% higher.
  • The amount of Cholesterol in Leek is lower.

The food types used in this comparison are Fish, shark, mixed species, raw and Leeks, (bulb and lower leaf-portion), raw.

Infographic

Shark raw 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.
Shark raw
Shark raw
4
:
6
Leek
Leek
Contains more Magnesium +75%
Contains more Phosphorus +500%
Contains more Zinc +258.3%
Contains more Selenium +3550%
Contains more Calcium +73.5%
Contains more Iron +150%
Contains more Potassium +12.5%
Contains less Sodium -74.7%
Contains more Copper +263.6%
Contains more Manganese +3106.7%
Shark raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 11% 32% 35% 90% 15% 11% 12% 11% 2% 200%
Leek
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 79% 20% 15% 16% 3% 4% 40% 63% 6%
Contains more Magnesium +75%
Contains more Phosphorus +500%
Contains more Zinc +258.3%
Contains more Selenium +3550%
Contains more Calcium +73.5%
Contains more Iron +150%
Contains more Potassium +12.5%
Contains less Sodium -74.7%
Contains more Copper +263.6%
Contains more Manganese +3106.7%

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.
Shark raw
Shark raw
7
:
5
Leek
Leek
Contains more Vitamin D +∞%
Contains more Vitamin B2 +106.7%
Contains more Vitamin B3 +634.5%
Contains more Vitamin B5 +396.4%
Contains more Vitamin B6 +71.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +615.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +42.9%
Contains more Folate +2033.3%
Contains more Vitamin K +46900%
Equal in Vitamin E - 0.92
Shark raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 14% 20% 18% 0% 11% 15% 56% 42% 93% 3% 187% 1%
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 D +∞%
Contains more Vitamin B2 +106.7%
Contains more Vitamin B3 +634.5%
Contains more Vitamin B5 +396.4%
Contains more Vitamin B6 +71.7%
Contains more Vitamin B12 +∞%
Contains more Vitamin A +615.5%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +42.9%
Contains more Folate +2033.3%
Contains more Vitamin K +46900%
Equal in Vitamin E - 0.92

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Shark raw
Shark raw
2
:
3
Leek
Leek
Contains more Protein +1298.7%
Contains more Fats +1403.3%
Contains more Carbs +∞%
Contains more Water +12.8%
Contains more Other +12.9%
Shark raw
21% 5% 74%
Protein: 20.98 g
Fats: 4.51 g
Carbs: 0 g
Water: 73.58 g
Other: 0.93 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 +1298.7%
Contains more Fats +1403.3%
Contains more Carbs +∞%
Contains more Water +12.8%
Contains more Other +12.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Shark raw
Shark raw
2
:
1
Leek
Leek
Contains more Monounsaturated Fat +45100%
Contains more Polyunsaturated fat +619.9%
Contains less Saturated Fat -95.7%
Shark raw
24% 46% 30%
Saturated Fat: 0.925 g
Monounsaturated Fat: 1.808 g
Polyunsaturated fat: 1.195 g
Leek
19% 2% 79%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.166 g
Contains more Monounsaturated Fat +45100%
Contains more Polyunsaturated fat +619.9%
Contains less Saturated Fat -95.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Shark raw Leek Opinion
Net carbs 0g 12.35g Leek
Protein 20.98g 1.5g Shark raw
Fats 4.51g 0.3g Shark raw
Carbs 0g 14.15g Leek
Calories 130kcal 61kcal Shark raw
Sugar 0g 3.9g Shark raw
Fiber 0g 1.8g Leek
Calcium 34mg 59mg Leek
Iron 0.84mg 2.1mg Leek
Magnesium 49mg 28mg Shark raw
Phosphorus 210mg 35mg Shark raw
Potassium 160mg 180mg Leek
Sodium 79mg 20mg Leek
Zinc 0.43mg 0.12mg Shark raw
Copper 0.033mg 0.12mg Leek
Manganese 0.015mg 0.481mg Leek
Selenium 36.5µg 1µg Shark raw
Vitamin A 233IU 1667IU Leek
Vitamin A RAE 70µg 83µg Leek
Vitamin E 1mg 0.92mg Shark raw
Vitamin D 24IU 0IU Shark raw
Vitamin D 0.6µg 0µg Shark raw
Vitamin C 0mg 12mg Leek
Vitamin B1 0.042mg 0.06mg Leek
Vitamin B2 0.062mg 0.03mg Shark raw
Vitamin B3 2.938mg 0.4mg Shark raw
Vitamin B5 0.695mg 0.14mg Shark raw
Vitamin B6 0.4mg 0.233mg Shark raw
Folate 3µg 64µg Leek
Vitamin B12 1.49µg 0µg Shark raw
Vitamin K 0.1µg 47µg Leek
Tryptophan 0.235mg 0.012mg Shark raw
Threonine 0.92mg 0.063mg Shark raw
Isoleucine 0.967mg 0.052mg Shark raw
Leucine 1.705mg 0.096mg Shark raw
Lysine 1.926mg 0.078mg Shark raw
Methionine 0.621mg 0.018mg Shark raw
Phenylalanine 0.819mg 0.055mg Shark raw
Valine 1.081mg 0.056mg Shark raw
Histidine 0.618mg 0.025mg Shark raw
Cholesterol 51mg 0mg Leek
Saturated Fat 0.925g 0.04g Leek
Omega-3 - DHA 0.527g 0g Shark raw
Omega-3 - EPA 0.316g 0g Shark raw
Omega-3 - DPA 0.109g 0g Shark raw
Monounsaturated Fat 1.808g 0.004g Shark raw
Polyunsaturated fat 1.195g 0.166g Shark raw

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Shark raw Leek
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
38%
Shark raw
35%
Leek
Minerals Daily Need Coverage Score
41%
Shark raw
26%
Leek

Comparison summary

Which food is lower in Sugar?
Shark raw
Shark raw is lower in Sugar (difference - 3.9g)
Which food is lower in glycemic index?
Shark raw
Shark raw is lower in glycemic index (difference - 32)
Which food is cheaper?
Shark raw
Shark raw is cheaper (difference - $0.4)
Which food contains less Sodium?
Leek
Leek contains less Sodium (difference - 59mg)
Which food is lower in Cholesterol?
Leek
Leek is lower in Cholesterol (difference - 51mg)
Which food is lower in Saturated Fat?
Leek
Leek is lower in Saturated Fat (difference - 0.885g)
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.
Which food is richer in vitamins?
?
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. Shark raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173697/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.