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Tart vs. Leek — In-Depth Nutrition Comparison

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A recap on differences between tart and leek

  • Tart is higher in vitamin B2, selenium, vitamin B3, vitamin B1, iron, and vitamin B6, yet leek is higher in vitamin K, vitamin A, and vitamin C.
  • Tart covers your daily vitamin B2 needs 40% more than leek.
  • Tart contains 18 times more sodium than leek. While tart contains 361mg of sodium, leek contains only 20mg.
  • The glycemic index of leek is lower.

Food varieties used in this article are Breakfast tart, low fat and Leeks, (bulb and lower leaf-portion), raw.

Infographic

Tart 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.
Tart
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 13% 5.8% 128% 24% 7.6% 40% 47% 0% 70%
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 MagnesiumMagnesium +57.1%
Contains more IronIron +62.9%
Contains more ZincZinc +133.3%
Contains more PhosphorusPhosphorus +165.7%
Contains more SeleniumSelenium +1190%
Contains more CalciumCalcium +34.1%
Contains more PotassiumPotassium +172.7%
Contains more CopperCopper +64.4%
Contains less SodiumSodium -94.5%

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.
Tart
6
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 13% 95% 11% 0% 71% 127% 71% 0% 88% 0% 1% 75% 4.6%
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 AVitamin A +243.4%
Contains more Vitamin B1Vitamin B1 +375%
Contains more Vitamin B2Vitamin B2 +1730%
Contains more Vitamin B3Vitamin B3 +850%
Contains more Vitamin B6Vitamin B6 +63.1%
Contains more FolateFolate +56.3%
Contains more Vitamin CVitamin C +215.8%
Contains more Vitamin EVitamin E +73.6%
Contains more Vitamin KVitamin K +11650%
Contains more CholineCholine +13.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Tart
4
4% 6% 77% 12%
Protein: 3.99 g
Fats: 5.99 g
Carbs: 76.8 g
Water: 12.04 g
Other: 1.18 g
Leek
1
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more ProteinProtein +166%
Contains more FatsFats +1896.7%
Contains more CarbsCarbs +442.8%
Contains more OtherOther +12.4%
Contains more WaterWater +589.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Tart
2
25% 60% 16%
Saturated fat: Sat. Fat 1.393 g
Monounsaturated fat: Mono. Fat 3.338 g
Polyunsaturated fat: Poly. Fat 0.878 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 +83350%
Contains more Poly. FatPolyunsaturated fat +428.9%
Contains less Sat. FatSaturated fat -97.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Tart Leek DV% diff.
Vitamin B2 0.549mg 0.03mg 40%
Vitamin K 0.4µg 47µg 39%
Selenium 12.9µg 1µg 22%
Vitamin A 285µg 83µg 22%
Vitamin B3 3.8mg 0.4mg 21%
Carbs 76.8g 14.15g 21%
Manganese 0.481mg 21%
Vitamin B1 0.285mg 0.06mg 19%
Iron 3.42mg 2.1mg 17%
Calories 372kcal 61kcal 16%
Sodium 361mg 20mg 15%
Vitamin B6 0.38mg 0.233mg 11%
Fats 5.99g 0.3g 9%
Folate 100µg 64µg 9%
Vitamin C 3.8mg 12mg 9%
Monounsaturated fat 3.338g 0.004g 8%
Phosphorus 93mg 35mg 8%
Saturated fat 1.393g 0.04g 6%
Copper 0.073mg 0.12mg 5%
Protein 3.99g 1.5g 5%
Polyunsaturated fat 0.878g 0.166g 5%
Magnesium 44mg 28mg 4%
Vitamin E 0.53mg 0.92mg 3%
Potassium 66mg 180mg 3%
Vitamin B5 0.14mg 3%
Calcium 44mg 59mg 2%
Zinc 0.28mg 0.12mg 1%
Fiber 1.5g 1.8g 1%
Net carbs 75.3g 12.35g N/A
Sugar 4.87g 3.9g N/A
Choline 8.4mg 9.5mg 0%
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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Tart 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
43%
Tart
27%
Leek
Minerals Daily Need Coverage Score
37%
Tart
26%
Leek

Comparison summary

Which food is cheaper?
Tart
Tart is cheaper (difference - $0.4)
Which food is lower in Sugar?
Leek
Leek is lower in Sugar (difference - 0.97g)
Which food contains less Sodium?
Leek
Leek contains less Sodium (difference - 341mg)
Which food is lower in Saturated fat?
Leek
Leek is lower in Saturated fat (difference - 1.353g)
Which food is lower in glycemic index?
Leek
Leek is lower in glycemic index (difference - 13)
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. Tart - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175069/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.