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Surimi vs. Leek — In-Depth Nutrition Comparison

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A recap on differences between surimi and leek

  • Surimi is higher in vitamin B12, selenium, and phosphorus, yet leek is higher in vitamin K, vitamin A, iron, manganese, vitamin B6, folate, and vitamin C.
  • Surimi covers your daily vitamin B12 needs 67% more than leek.
  • Surimi contains 28 times more selenium than leek. While surimi contains 28.1µg of selenium, leek contains only 1µg.
  • The glycemic index of leek is lower.

Food varieties used in this article are Fish, surimi and Leeks, (bulb and lower leaf-portion), raw.

Infographic

Surimi vs Leek infographic
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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.
Surimi
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 2.7% 9.9% 9.8% 11% 9% 121% 19% 1.4% 153%
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 MagnesiumMagnesium +53.6%
Contains more ZincZinc +175%
Contains more PhosphorusPhosphorus +705.7%
Contains more SeleniumSelenium +2710%
Contains more CalciumCalcium +555.6%
Contains more PotassiumPotassium +60.7%
Contains more IronIron +707.7%
Contains more CopperCopper +275%
Contains less SodiumSodium -86%
Contains more ManganeseManganese +4272.7%

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.
Surimi
1
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% 6.7% 13% 0% 5% 4.8% 4.1% 4.2% 6.9% 200% 0.25% 1.5% 0%
Leek
11
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 B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +315%
Contains more Vitamin EVitamin E +46%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B2Vitamin B2 +42.9%
Contains more Vitamin B3Vitamin B3 +81.8%
Contains more Vitamin B5Vitamin B5 +100%
Contains more Vitamin B6Vitamin B6 +676.7%
Contains more Vitamin KVitamin K +46900%
Contains more FolateFolate +3100%
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Surimi
2
15% 7% 76%
Protein: 15.18 g
Fats: 0.9 g
Carbs: 6.85 g
Water: 76.34 g
Other: 0.73 g
Leek
3
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more ProteinProtein +912%
Contains more FatsFats +200%
Contains more CarbsCarbs +106.6%
Contains more OtherOther +43.8%
~equal in Water ~83g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Surimi
2
24% 19% 57%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.149 g
Polyunsaturated fat: Poly. Fat 0.443 g
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 +3625%
Contains more Poly. FatPolyunsaturated fat +166.9%
Contains less Sat. FatSaturated fat -79.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Surimi Leek DV% diff.
Vitamin B12 1.6µg 0µg 67%
Selenium 28.1µg 1µg 49%
Vitamin K 0.1µg 47µg 39%
Phosphorus 282mg 35mg 35%
Protein 15.18g 1.5g 27%
Iron 0.26mg 2.1mg 23%
Manganese 0.011mg 0.481mg 20%
Vitamin B6 0.03mg 0.233mg 16%
Folate 2µg 64µg 16%
Vitamin C 0mg 12mg 13%
Copper 0.032mg 0.12mg 10%
Cholesterol 30mg 0mg 10%
Vitamin A 20µg 83µg 7%
Fiber 0g 1.8g 7%
Calcium 9mg 59mg 5%
Sodium 143mg 20mg 5%
Magnesium 43mg 28mg 4%
Vitamin B1 0.02mg 0.06mg 3%
Choline 9.5mg 2%
Potassium 112mg 180mg 2%
Zinc 0.33mg 0.12mg 2%
Vitamin E 0.63mg 0.92mg 2%
Carbs 6.85g 14.15g 2%
Polyunsaturated fat 0.443g 0.166g 2%
Calories 99kcal 61kcal 2%
Saturated fat 0.191g 0.04g 1%
Vitamin B2 0.021mg 0.03mg 1%
Vitamin B5 0.07mg 0.14mg 1%
Vitamin B3 0.22mg 0.4mg 1%
Fats 0.9g 0.3g 1%
Net carbs 6.85g 12.35g N/A
Sugar 0g 3.9g N/A
Monounsaturated fat 0.149g 0.004g 0%
Tryptophan 0.092mg 0.012mg 0%
Threonine 0.734mg 0.063mg 0%
Isoleucine 0.709mg 0.052mg 0%
Leucine 1.202mg 0.096mg 0%
Lysine 1.387mg 0.078mg 0%
Methionine 0.515mg 0.018mg 0%
Phenylalanine 0.595mg 0.055mg 0%
Valine 0.77mg 0.056mg 0%
Histidine 0.35mg 0.025mg 0%
Omega-3 - EPA 0.157g 0g N/A
Omega-3 - DHA 0.241g 0g N/A
Omega-3 - DPA 0.014g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Surimi 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
19%
Surimi
27%
Leek
Minerals Daily Need Coverage Score
37%
Surimi
26%
Leek

Comparison summary

Which food is lower in Sugar?
Surimi
Surimi is lower in Sugar (difference - 3.9g)
Which food is lower in Cholesterol?
Leek
Leek is lower in Cholesterol (difference - 30mg)
Which food contains less Sodium?
Leek
Leek contains less Sodium (difference - 123mg)
Which food is lower in Saturated fat?
Leek
Leek is lower in Saturated fat (difference - 0.151g)
Which food is lower in glycemic index?
Leek
Leek is lower in glycemic index (difference - 18)
Which food is cheaper?
Leek
Leek is cheaper (difference - $3.6)
Which food is richer in vitamins?
Leek
Leek is relatively richer in vitamins
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.

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. Surimi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173702/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.