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Turmeric vs. Leek — In-Depth Nutrition Comparison

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How are turmeric and leek different?

  • Turmeric is higher in manganese, iron, copper, fiber, potassium, magnesium, zinc, and phosphorus; however, leek is richer in vitamin A and vitamin K.
  • Daily need coverage for manganese for turmeric is 840% higher.
  • Turmeric contains 38 times more zinc than leek. While turmeric contains 4.5mg of zinc, leek contains only 0.12mg.
  • Turmeric has a lower glycemic index (0) than leek (32).

Spices, turmeric, ground and Leeks, (bulb and lower leaf-portion), raw are the varieties used in this article.

Infographic

Turmeric 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 149% 50% 184% 2063% 433% 123% 128% 3.5% 2583% 34%
Leek
Leek
1
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 +642.9%
Contains more CalciumCalcium +184.7%
Contains more PotassiumPotassium +1055.6%
Contains more IronIron +2519%
Contains more CopperCopper +983.3%
Contains more ZincZinc +3650%
Contains more PhosphorusPhosphorus +754.3%
Contains more ManganeseManganese +4016.4%
Contains more SeleniumSelenium +520%
Contains less SodiumSodium -25.9%

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 2.3% 0% 89% 0% 15% 35% 25% 33% 25% 0% 34% 15% 27%
Leek
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 EVitamin E +381.5%
Contains more Vitamin B2Vitamin B2 +400%
Contains more Vitamin B3Vitamin B3 +237.5%
Contains more Vitamin B5Vitamin B5 +287.1%
Contains more CholineCholine +417.9%
Contains more Vitamin CVitamin C +1614.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +117.8%
Contains more Vitamin KVitamin K +250.7%
Contains more FolateFolate +220%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.06mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Turmeric Leek DV% diff.
Manganese 19.8mg 0.481mg 840%
Iron 55mg 2.1mg 661%
Copper 1.3mg 0.12mg 131%
Fiber 22.7g 1.8g 84%
Potassium 2080mg 180mg 56%
Magnesium 208mg 28mg 43%
Zinc 4.5mg 0.12mg 40%
Phosphorus 299mg 35mg 38%
Vitamin K 13.4µg 47µg 28%
Vitamin E 4.43mg 0.92mg 23%
Carbs 67.14g 14.15g 18%
Protein 9.68g 1.5g 16%
Calories 312kcal 61kcal 13%
Vitamin C 0.7mg 12mg 13%
Folate 20µg 64µg 11%
Calcium 168mg 59mg 11%
Vitamin B6 0.107mg 0.233mg 10%
Vitamin A 0µg 83µg 9%
Selenium 6.2µg 1µg 9%
Vitamin B2 0.15mg 0.03mg 9%
Vitamin B5 0.542mg 0.14mg 8%
Saturated fat 1.838g 0.04g 8%
Choline 49.2mg 9.5mg 7%
Vitamin B3 1.35mg 0.4mg 6%
Fats 3.25g 0.3g 5%
Polyunsaturated fat 0.756g 0.166g 4%
Fructose 0.45g 1%
Monounsaturated fat 0.449g 0.004g 1%
Net carbs 44.44g 12.35g N/A
Sugar 3.21g 3.9g N/A
Sodium 27mg 20mg 0%
Vitamin B1 0.058mg 0.06mg 0%
Trans fat 0.056g 0g N/A
Tryptophan 0.17mg 0.012mg 0%
Threonine 0.33mg 0.063mg 0%
Isoleucine 0.47mg 0.052mg 0%
Leucine 0.81mg 0.096mg 0%
Lysine 0.38mg 0.078mg 0%
Methionine 0.14mg 0.018mg 0%
Phenylalanine 0.53mg 0.055mg 0%
Valine 0.66mg 0.056mg 0%
Histidine 0.15mg 0.025mg 0%
Omega-3 - ALA 0.003g N/A
Omega-6 - Gamma-linoleic acid 0.081g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 3% 67% 13% 7%
Protein: 9.68 g
Fats: 3.25 g
Carbs: 67.14 g
Water: 12.85 g
Other: 7.08 g
Leek
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 +545.3%
Contains more FatsFats +983.3%
Contains more CarbsCarbs +374.5%
Contains more OtherOther +574.3%
Contains more WaterWater +545.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
60% 15% 25%
Saturated fat: Sat. Fat 1.838 g
Monounsaturated fat: Mono. Fat 0.449 g
Polyunsaturated fat: Poly. Fat 0.756 g
Leek
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 +11125%
Contains more Poly. FatPolyunsaturated fat +355.4%
Contains less Sat. FatSaturated fat -97.8%

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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. Turmeric - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172231/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.