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  6. Soy milk vs. Leek

Soy milk vs. Leek — In-Depth Nutrition Comparison

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What are the main differences between Soy milk and Leek?

  • Soy milk is richer in Selenium, yet Leek is richer in Vitamin K, Iron, Vitamin C, Vitamin B6, Folate, Manganese, Vitamin A RAE, and Vitamin E .
  • Leek's daily need coverage for Vitamin K is 37% higher.
  • Soy milk has 5 times more Selenium than Leek. Soy milk has 4.8µg of Selenium, while Leek has 1µg.

We used Soymilk, original and vanilla, unfortified and Leeks, (bulb and lower leaf-portion), raw types in this comparison.

Infographic

Soy milk 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.
Soy milk
Soy milk
3
:
6
Leek
Leek
Contains more Phosphorus +48.6%
Contains more Selenium +380%
Contains more Calcium +136%
Contains more Iron +228.1%
Contains more Magnesium +12%
Contains more Potassium +52.5%
Contains less Sodium -60.8%
Contains more Manganese +115.7%
Equal in Zinc - 0.12
Equal in Copper - 0.12
Soy milk
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 8% 24% 18% 23% 11% 7% 4% 43% 30% 27%
Leek
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 79% 20% 15% 16% 3% 4% 40% 63% 6%
Contains more Phosphorus +48.6%
Contains more Selenium +380%
Contains more Calcium +136%
Contains more Iron +228.1%
Contains more Magnesium +12%
Contains more Potassium +52.5%
Contains less Sodium -60.8%
Contains more Manganese +115.7%
Equal in Zinc - 0.12
Equal in Copper - 0.12

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.
Soy milk
Soy milk
3
:
6
Leek
Leek
Contains more Vitamin B2 +130%
Contains more Vitamin B3 +28.3%
Contains more Vitamin B5 +166.4%
Contains more Vitamin A +55466.7%
Contains more Vitamin E +736.4%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +202.6%
Contains more Folate +255.6%
Contains more Vitamin K +1466.7%
Equal in Vitamin B1 - 0.06
Soy milk
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 3% 0% 0% 15% 16% 10% 23% 18% 14% 0% 8%
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 B2 +130%
Contains more Vitamin B3 +28.3%
Contains more Vitamin B5 +166.4%
Contains more Vitamin A +55466.7%
Contains more Vitamin E +736.4%
Contains more Vitamin C +∞%
Contains more Vitamin B6 +202.6%
Contains more Folate +255.6%
Contains more Vitamin K +1466.7%
Equal in Vitamin B1 - 0.06

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Soy milk
Soy milk
3
:
2
Leek
Leek
Contains more Protein +118%
Contains more Fats +483.3%
Contains more Carbs +125.3%
Contains more Other +61.5%
Equal in Water - 83
Soy milk
3% 2% 6% 88%
Protein: 3.27 g
Fats: 1.75 g
Carbs: 6.28 g
Water: 88.05 g
Other: 0.65 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 +118%
Contains more Fats +483.3%
Contains more Carbs +125.3%
Contains more Other +61.5%
Equal in Water - 83

Fat Type Comparison

Fat type breakdown side-by-side comparison
Soy milk
Soy milk
2
:
1
Leek
Leek
Contains more Monounsaturated Fat +9925%
Contains more Polyunsaturated fat +478.9%
Contains less Saturated Fat -80.5%
Soy milk
13% 26% 61%
Saturated Fat: 0.205 g
Monounsaturated Fat: 0.401 g
Polyunsaturated fat: 0.961 g
Leek
19% 2% 79%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.166 g
Contains more Monounsaturated Fat +9925%
Contains more Polyunsaturated fat +478.9%
Contains less Saturated Fat -80.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Soy milk Leek Opinion
Net carbs 5.68g 12.35g Leek
Protein 3.27g 1.5g Soy milk
Fats 1.75g 0.3g Soy milk
Carbs 6.28g 14.15g Leek
Calories 54kcal 61kcal Leek
Sugar 3.99g 3.9g Leek
Fiber 0.6g 1.8g Leek
Calcium 25mg 59mg Leek
Iron 0.64mg 2.1mg Leek
Magnesium 25mg 28mg Leek
Phosphorus 52mg 35mg Soy milk
Potassium 118mg 180mg Leek
Sodium 51mg 20mg Leek
Zinc 0.12mg 0.12mg
Copper 0.128mg 0.12mg Soy milk
Manganese 0.223mg 0.481mg Leek
Selenium 4.8µg 1µg Soy milk
Vitamin A 3IU 1667IU Leek
Vitamin A RAE 0µg 83µg Leek
Vitamin E 0.11mg 0.92mg Leek
Vitamin C 0mg 12mg Leek
Vitamin B1 0.06mg 0.06mg
Vitamin B2 0.069mg 0.03mg Soy milk
Vitamin B3 0.513mg 0.4mg Soy milk
Vitamin B5 0.373mg 0.14mg Soy milk
Vitamin B6 0.077mg 0.233mg Leek
Folate 18µg 64µg Leek
Vitamin K 3µg 47µg Leek
Tryptophan 0.038mg 0.012mg Soy milk
Threonine 0.108mg 0.063mg Soy milk
Isoleucine 0.114mg 0.052mg Soy milk
Leucine 0.186mg 0.096mg Soy milk
Lysine 0.131mg 0.078mg Soy milk
Methionine 0.027mg 0.018mg Soy milk
Phenylalanine 0.113mg 0.055mg Soy milk
Valine 0.117mg 0.056mg Soy milk
Histidine 0.061mg 0.025mg Soy milk
Saturated Fat 0.205g 0.04g Leek
Monounsaturated Fat 0.401g 0.004g Soy milk
Polyunsaturated fat 0.961g 0.166g Soy milk

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soy milk 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
9%
Soy milk
35%
Leek
Minerals Daily Need Coverage Score
19%
Soy milk
26%
Leek

Comparison summary

Which food is lower in Sugar?
Leek
Leek is lower in Sugar (difference - 0.09g)
Which food contains less Sodium?
Leek
Leek contains less Sodium (difference - 31mg)
Which food is lower in Saturated Fat?
Leek
Leek is lower in Saturated Fat (difference - 0.165g)
Which food is lower in glycemic index?
Leek
Leek is lower in glycemic index (difference - 5)
Which food is cheaper?
Leek
Leek is cheaper (difference - $1.4)
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.
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. Soy milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172446/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.