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  6. Tomato soup vs. Leek

Tomato soup vs. Leek — In-Depth Nutrition Comparison

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A recap on differences between tomato soup and leek

  • Leek is higher than tomato soup in vitamin K, vitamin A, iron, manganese, folate, vitamin B6, copper, vitamin C, and fiber.
  • Leek covers your daily vitamin K needs 38% more than tomato soup.
  • Tomato soup contains 9 times more sodium than leek. While tomato soup contains 186mg of sodium, leek contains only 20mg.

Food varieties used in this article are Soup, tomato, canned, prepared with equal volume water, commercial and Leeks, (bulb and lower leaf-portion), raw.

Infographic

Tomato soup 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5% 2.4% 24% 11% 9.7% 2.5% 6.4% 24% 8.7% 8.2%
Leek
Leek
8
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 PotassiumPotassium +52.8%
Contains more SeleniumSelenium +50%
Contains more MagnesiumMagnesium +300%
Contains more CalciumCalcium +637.5%
Contains more IronIron +624.1%
Contains more CopperCopper +313.8%
Contains more ZincZinc +33.3%
Contains more PhosphorusPhosphorus +133.3%
Contains less SodiumSodium -89.2%
Contains more ManganeseManganese +617.9%

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 21% 3.3% 3.4% 0% 5% 1.6% 7.9% 0% 9.7% 0% 3.8% 0% 3.4%
Leek
Leek
10
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 CVitamin C +90.5%
Contains more Vitamin AVitamin A +730%
Contains more Vitamin EVitamin E +441.2%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B2Vitamin B2 +328.6%
Contains more Vitamin B6Vitamin B6 +454.8%
Contains more Vitamin KVitamin K +3033.3%
Contains more FolateFolate +∞%
Contains more CholineCholine +50.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.4mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Tomato soup Leek DV% diff.
Vitamin K 1.5µg 47µg 38%
Iron 0.29mg 2.1mg 23%
Manganese 0.067mg 0.481mg 18%
Folate 0µg 64µg 16%
Vitamin B6 0.042mg 0.233mg 15%
Copper 0.029mg 0.12mg 10%
Vitamin A 10µg 83µg 8%
Sodium 186mg 20mg 7%
Vitamin C 6.3mg 12mg 6%
Fiber 0.5g 1.8g 5%
Vitamin E 0.17mg 0.92mg 5%
Magnesium 7mg 28mg 5%
Calcium 8mg 59mg 5%
Vitamin B1 0.02mg 0.06mg 3%
Phosphorus 15mg 35mg 3%
Vitamin B5 0.14mg 3%
Potassium 275mg 180mg 3%
Carbs 7.45g 14.15g 2%
Protein 0.71g 1.5g 2%
Vitamin B2 0.007mg 0.03mg 2%
Choline 6.3mg 9.5mg 1%
Polyunsaturated fat 0.077g 0.166g 1%
Calories 32kcal 61kcal 1%
Selenium 1.5µg 1µg 1%
Fats 0.21g 0.3g 0%
Net carbs 6.95g 12.35g N/A
Sugar 4.03g 3.9g N/A
Zinc 0.09mg 0.12mg 0%
Vitamin B3 0.42mg 0.4mg 0%
Saturated fat 0.056g 0.04g 0%
Monounsaturated fat 0.067g 0.004g 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 91%
Protein: 0.71 g
Fats: 0.21 g
Carbs: 7.45 g
Water: 90.55 g
Other: 1.08 g
Leek
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 +111.3%
Contains more FatsFats +42.9%
Contains more CarbsCarbs +89.9%
~equal in Water ~83g
~equal in Other ~1.05g

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 34% 39%
Saturated fat: Sat. Fat 0.056 g
Monounsaturated fat: Mono. Fat 0.067 g
Polyunsaturated fat: Poly. Fat 0.077 g
Leek
Leek
2
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 +1575%
Contains less Sat. FatSaturated fat -28.6%
Contains more Poly. FatPolyunsaturated fat +115.6%

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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. Tomato soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171176/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.