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  6. Smoked salmon vs. Leek

Smoked salmon vs. Leek — In-Depth Nutrition Comparison

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Summary of differences between smoked salmon and leek

  • Smoked salmon has more vitamin B12, vitamin D, selenium, vitamin B3, and phosphorus; however, leek is higher in vitamin K, vitamin A, manganese, and iron.
  • Smoked salmon covers your daily need for vitamin B12, 136% more than leek.
  • Leek has less sodium.
  • The glycemic index of leek is higher.

These are the specific foods used in this comparison Fish, salmon, chinook, smoked and Leeks, (bulb and lower leaf-portion), raw.

Infographic

Smoked salmon 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 13% 3.3% 15% 32% 77% 8.5% 70% 88% 2.2% 177%
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 CopperCopper +91.7%
Contains more ZincZinc +158.3%
Contains more PhosphorusPhosphorus +368.6%
Contains more SeleniumSelenium +3140%
Contains more MagnesiumMagnesium +55.6%
Contains more CalciumCalcium +436.4%
Contains more IronIron +147.1%
Contains less SodiumSodium -97%
Contains more ManganeseManganese +2729.4%
~equal in Potassium ~180mg

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% 8.7% 27% 257% 5.8% 23% 89% 52% 64% 408% 0.25% 1.5% 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 +46.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +236.7%
Contains more Vitamin B3Vitamin B3 +1080%
Contains more Vitamin B5Vitamin B5 +521.4%
Contains more Vitamin B6Vitamin B6 +19.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +836.8%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +219.2%
Contains more Vitamin B1Vitamin B1 +160.9%
Contains more Vitamin KVitamin K +46900%
Contains more FolateFolate +3100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 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 +1118.7%
Contains more FatsFats +1340%
Contains more OtherOther +414.3%
Contains more CarbsCarbs +∞%
Contains more WaterWater +15.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 51% 25%
Saturated fat: Sat. Fat 0.929 g
Monounsaturated fat: Mono. Fat 2.023 g
Polyunsaturated fat: Poly. Fat 0.995 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 +50475%
Contains more Poly. FatPolyunsaturated fat +499.4%
Contains less Sat. FatSaturated 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.
Smoked salmon Leek
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Smoked salmon Leek DV% diff.
Vitamin B12 3.26µg 0µg 136%
Vitamin D 17.1µg 0µg 86%
Vitamin D 685IU 0IU 86%
Selenium 32.4µg 1µg 57%
Vitamin K 0.1µg 47µg 39%
Protein 18.28g 1.5g 34%
Sodium 672mg 20mg 28%
Vitamin B3 4.72mg 0.4mg 27%
Manganese 0.017mg 0.481mg 20%
Phosphorus 164mg 35mg 18%
Iron 0.85mg 2.1mg 16%
Folate 2µg 64µg 16%
Vitamin B5 0.87mg 0.14mg 15%
Choline 89mg 9.5mg 14%
Vitamin C 0mg 12mg 13%
Copper 0.23mg 0.12mg 12%
Cholesterol 23mg 0mg 8%
Fiber 0g 1.8g 7%
Vitamin A 26µg 83µg 6%
Polyunsaturated fat 0.995g 0.166g 6%
Fats 4.32g 0.3g 6%
Calcium 11mg 59mg 5%
Monounsaturated fat 2.023g 0.004g 5%
Carbs 0g 14.15g 5%
Vitamin B2 0.101mg 0.03mg 5%
Saturated fat 0.929g 0.04g 4%
Calories 117kcal 61kcal 3%
Vitamin B1 0.023mg 0.06mg 3%
Vitamin B6 0.278mg 0.233mg 3%
Vitamin E 1.35mg 0.92mg 3%
Zinc 0.31mg 0.12mg 2%
Magnesium 18mg 28mg 2%
Net carbs 0g 12.35g N/A
Potassium 175mg 180mg 0%
Sugar 0g 3.9g N/A
Tryptophan 0.205mg 0.012mg 0%
Threonine 0.801mg 0.063mg 0%
Isoleucine 0.842mg 0.052mg 0%
Leucine 1.486mg 0.096mg 0%
Lysine 1.679mg 0.078mg 0%
Methionine 0.541mg 0.018mg 0%
Phenylalanine 0.714mg 0.055mg 0%
Valine 0.942mg 0.056mg 0%
Histidine 0.538mg 0.025mg 0%
Omega-3 - EPA 0.183g 0g N/A
Omega-3 - DHA 0.267g 0g N/A
Omega-3 - DPA 0.073g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Smoked salmon Leek
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
76%
Smoked salmon
27%
Leek
Minerals Daily Need Coverage Score
49%
Smoked salmon
26%
Leek

Comparison summary

Which food is lower in Sugar?
Smoked salmon
Smoked salmon is lower in Sugar (difference - 3.9g)
Which food is lower in glycemic index?
Smoked salmon
Smoked salmon is lower in glycemic index (difference - 32)
Which food is lower in Cholesterol?
Leek
Leek is lower in Cholesterol (difference - 23mg)
Which food contains less Sodium?
Leek
Leek contains less Sodium (difference - 652mg)
Which food is lower in Saturated fat?
Leek
Leek is lower in Saturated fat (difference - 0.889g)
Which food is cheaper?
Leek
Leek is cheaper (difference - $13.6)
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. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/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.