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  6. Shortbread vs. Leek

Shortbread vs. Leek — In-Depth Nutrition Comparison

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How are shortbread and leek different?

  • Shortbread is richer in vitamin B1, vitamin B2, vitamin B3, and iron, while leek is higher in vitamin A, vitamin K, vitamin C, and vitamin B6.
  • Shortbread covers your daily need for saturated fat, 40% more than leek.
  • Shortbread contains 18 times more sodium than leek. Shortbread contains 353mg of sodium, while leek contains 20mg.
  • Leek is lower in saturated fat.
  • Shortbread has a higher glycemic index (64) than leek (32).

Cookies, shortbread, commercially prepared, plain and Leeks, (bulb and lower leaf-portion), raw types were used in this article.

Infographic

Shortbread 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3.9% 7.8% 112% 30% 13% 28% 46% 51% 34%
Leek
Leek
6
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 IronIron +41.9%
Contains more ZincZinc +308.3%
Contains more PhosphorusPhosphorus +88.6%
Contains more SeleniumSelenium +520%
Contains more MagnesiumMagnesium +100%
Contains more CalciumCalcium +353.8%
Contains more PotassiumPotassium +104.5%
Contains more CopperCopper +33.3%
Contains less SodiumSodium -94.3%
Contains more ManganeseManganese +22.4%

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 0% 0% 49% 0% 88% 72% 61% 19% 16% 0% 28% 61% 0.49%
Leek
Leek
5
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 EVitamin E +165.2%
Contains more Vitamin B1Vitamin B1 +488.3%
Contains more Vitamin B2Vitamin B2 +946.7%
Contains more Vitamin B3Vitamin B3 +718.8%
Contains more Vitamin B5Vitamin B5 +129.3%
Contains more FolateFolate +26.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +228.2%
Contains more Vitamin KVitamin K +327.3%
Contains more CholineCholine +955.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Shortbread Leek DV% diff.
Polyunsaturated fat 8.326g 0.166g 54%
Fats 26.22g 0.3g 40%
Saturated fat 8.105g 0.04g 37%
Vitamin K 11µg 47µg 30%
Vitamin B1 0.353mg 0.06mg 24%
Calories 514kcal 61kcal 23%
Vitamin B2 0.314mg 0.03mg 22%
Vitamin B3 3.275mg 0.4mg 18%
Starch 40.47g 17%
Carbs 63.78g 14.15g 17%
Monounsaturated fat 6.708g 0.004g 17%
Sodium 353mg 20mg 14%
Vitamin C 0mg 12mg 13%
Vitamin B6 0.071mg 0.233mg 12%
Iron 2.98mg 2.1mg 11%
Vitamin E 2.44mg 0.92mg 10%
Vitamin A 0µg 83µg 9%
Selenium 6.2µg 1µg 9%
Protein 5.37g 1.5g 8%
Calcium 13mg 59mg 5%
Manganese 0.393mg 0.481mg 4%
Phosphorus 66mg 35mg 4%
Vitamin B5 0.321mg 0.14mg 4%
Folate 81µg 64µg 4%
Zinc 0.49mg 0.12mg 3%
Copper 0.09mg 0.12mg 3%
Potassium 88mg 180mg 3%
Magnesium 14mg 28mg 3%
Fiber 1.3g 1.8g 2%
Choline 0.9mg 9.5mg 2%
Net carbs 62.48g 12.35g N/A
Sugar 21.65g 3.9g N/A
Trans fat 0.714g 0g N/A
Tryptophan 0.012mg 0%
Threonine 0.063mg 0%
Isoleucine 0.052mg 0%
Leucine 0.096mg 0%
Lysine 0.078mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.055mg 0%
Valine 0.056mg 0%
Histidine 0.025mg 0%
Fructose 0.3g 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - ALA 0.885g N/A
Omega-3 - DPA 0.002g 0g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.033g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.006g N/A
Omega-6 - Linoleic acid 7.253g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 26% 64% 4%
Protein: 5.37 g
Fats: 26.22 g
Carbs: 63.78 g
Water: 3.6 g
Other: 1.03 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 +258%
Contains more FatsFats +8640%
Contains more CarbsCarbs +350.7%
Contains more WaterWater +2205.6%
~equal in Other ~1.05g

Fat Type Comparison

Fat type breakdown side-by-side comparison
35% 29% 36%
Saturated fat: Sat. Fat 8.105 g
Monounsaturated fat: Mono. Fat 6.708 g
Polyunsaturated fat: Poly. Fat 8.326 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 +167600%
Contains more Poly. FatPolyunsaturated fat +4915.7%
Contains less Sat. FatSaturated fat -99.5%

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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. Shortbread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174967/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.