Summer squash vs. Leek — In-Depth Nutrition Comparison
Compare
What are the differences between summer squash and leek?
- Summer squash is higher in vitamin B2 and vitamin C, yet leek is higher in vitamin K, vitamin A, iron, manganese, folate, copper, and vitamin E.
- Leek's daily need coverage for vitamin K is 37% more.
- Summer squash has 5 times more vitamin B2 than leek. While summer squash has 0.142mg of vitamin B2, leek has only 0.03mg.
- The glycemic index of summer squash is lower.
We used Squash, summer, all varieties, raw and Leeks, (bulb and lower leaf-portion), raw types in this article.
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.
| Contains more PotassiumPotassium | +45.6% |
| Contains more ZincZinc | +141.7% |
| Contains less SodiumSodium | -90% |
| Contains more MagnesiumMagnesium | +64.7% |
| Contains more CalciumCalcium | +293.3% |
| Contains more IronIron | +500% |
| Contains more CopperCopper | +135.3% |
| Contains more ManganeseManganese | +174.9% |
| Contains more SeleniumSelenium | +400% |
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.
| Contains more Vitamin CVitamin C | +41.7% |
| Contains more Vitamin B2Vitamin B2 | +373.3% |
| Contains more Vitamin B3Vitamin B3 | +21.8% |
| Contains more Vitamin AVitamin A | +730% |
| Contains more Vitamin EVitamin E | +666.7% |
| Contains more Vitamin B1Vitamin B1 | +25% |
| Contains more Vitamin KVitamin K | +1466.7% |
| Contains more FolateFolate | +120.7% |
| Contains more CholineCholine | +41.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.21 g
Fats:
0.18 g
Carbs:
3.35 g
Water:
94.64 g
Other:
0.62 g
Protein:
1.5 g
Fats:
0.3 g
Carbs:
14.15 g
Water:
83 g
Other:
1.05 g
| Contains more WaterWater | +14% |
| Contains more ProteinProtein | +24% |
| Contains more FatsFats | +66.7% |
| Contains more CarbsCarbs | +322.4% |
| Contains more OtherOther | +69.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.044 g
Monounsaturated fat:
Mono. Fat
0.016 g
Polyunsaturated fat:
Poly. Fat
0.089 g
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 | +300% |
| Contains more Poly. FatPolyunsaturated fat | +86.5% |
~equal in
Saturated fat
~0.04g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Lower in Saturated fat |
|
||
| Rich in minerals |
|
||
| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 3µg | 47µg | 37% |
| Iron | 0.35mg | 2.1mg | 22% |
| Manganese | 0.175mg | 0.481mg | 13% |
| Folate | 29µg | 64µg | 9% |
| Vitamin B2 | 0.142mg | 0.03mg | 9% |
| Vitamin A | 10µg | 83µg | 8% |
| Copper | 0.051mg | 0.12mg | 8% |
| Vitamin C | 17mg | 12mg | 6% |
| Vitamin E | 0.12mg | 0.92mg | 5% |
| Carbs | 3.35g | 14.15g | 4% |
| Calcium | 15mg | 59mg | 4% |
| Magnesium | 17mg | 28mg | 3% |
| Fiber | 1.1g | 1.8g | 3% |
| Calories | 16kcal | 61kcal | 2% |
| Zinc | 0.29mg | 0.12mg | 2% |
| Potassium | 262mg | 180mg | 2% |
| Vitamin B6 | 0.218mg | 0.233mg | 1% |
| Choline | 6.7mg | 9.5mg | 1% |
| Polyunsaturated fat | 0.089g | 0.166g | 1% |
| Vitamin B3 | 0.487mg | 0.4mg | 1% |
| Vitamin B1 | 0.048mg | 0.06mg | 1% |
| Protein | 1.21g | 1.5g | 1% |
| Selenium | 0.2µg | 1µg | 1% |
| Fructose | 0.95g | 1% | |
| Sodium | 2mg | 20mg | 1% |
| Fats | 0.18g | 0.3g | 0% |
| Net carbs | 2.25g | 12.35g | N/A |
| Sugar | 2.2g | 3.9g | N/A |
| Phosphorus | 38mg | 35mg | 0% |
| Vitamin B5 | 0.155mg | 0.14mg | 0% |
| Saturated fat | 0.044g | 0.04g | 0% |
| Monounsaturated fat | 0.016g | 0.004g | 0% |
| Tryptophan | 0.011mg | 0.012mg | 0% |
| Threonine | 0.028mg | 0.063mg | 0% |
| Isoleucine | 0.042mg | 0.052mg | 0% |
| Leucine | 0.069mg | 0.096mg | 0% |
| Lysine | 0.065mg | 0.078mg | 0% |
| Methionine | 0.017mg | 0.018mg | 0% |
| Phenylalanine | 0.041mg | 0.055mg | 0% |
| Valine | 0.053mg | 0.056mg | 0% |
| Histidine | 0.025mg | 0.025mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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
16%
27%
Minerals Daily Need Coverage Score
12%
26%
Comparison summary
Which food is lower in Sugar?
Summer squash is lower in Sugar (difference - 1.7g)
Which food contains less Sodium?
Summer squash contains less Sodium (difference - 18mg)
Which food is lower in glycemic index?
Summer squash is lower in glycemic index (difference - 19)
Which food is cheaper?
Summer squash is cheaper (difference - $0.4)
Which food is lower in Saturated fat?
Leek is lower in Saturated fat (difference - 0.004g)
Which food is richer in minerals?
Leek is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.