Yam vs. Leek — In-Depth Nutrition Comparison
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What are the differences between yam and leek?
- Yam is higher in potassium, fiber, copper, and vitamin C, yet leek is higher in vitamin K, vitamin A, iron, and folate.
- Leek's daily need coverage for vitamin K is 37% more.
- Yam has 5 times more potassium than leek. While yam has 816mg of potassium, leek has only 180mg.
- The glycemic index of leek is lower.
We used Yam, raw and Leeks, (bulb and lower leaf-portion), raw types in this article.
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.
| Contains more PotassiumPotassium | +353.3% |
| Contains more CopperCopper | +48.3% |
| Contains more ZincZinc | +100% |
| Contains more PhosphorusPhosphorus | +57.1% |
| Contains less SodiumSodium | -55% |
| Contains more MagnesiumMagnesium | +33.3% |
| Contains more CalciumCalcium | +247.1% |
| Contains more IronIron | +288.9% |
| Contains more ManganeseManganese | +21.2% |
| Contains more SeleniumSelenium | +42.9% |
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.
| Contains more Vitamin CVitamin C | +42.5% |
| Contains more Vitamin B1Vitamin B1 | +86.7% |
| Contains more Vitamin B3Vitamin B3 | +38% |
| Contains more Vitamin B5Vitamin B5 | +124.3% |
| Contains more Vitamin B6Vitamin B6 | +25.8% |
| Contains more CholineCholine | +73.7% |
| Contains more Vitamin AVitamin A | +1085.7% |
| Contains more Vitamin EVitamin E | +162.9% |
| Contains more Vitamin KVitamin K | +1943.5% |
| Contains more FolateFolate | +178.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 2.3µg | 47µg | 37% |
| Iron | 0.54mg | 2.1mg | 20% |
| Potassium | 816mg | 180mg | 19% |
| Folate | 23µg | 64µg | 10% |
| Fiber | 4.1g | 1.8g | 9% |
| Vitamin A | 7µg | 83µg | 8% |
| Vitamin C | 17.1mg | 12mg | 6% |
| Copper | 0.178mg | 0.12mg | 6% |
| Carbs | 27.88g | 14.15g | 5% |
| Vitamin B6 | 0.293mg | 0.233mg | 5% |
| Vitamin B1 | 0.112mg | 0.06mg | 4% |
| Calcium | 17mg | 59mg | 4% |
| Manganese | 0.397mg | 0.481mg | 4% |
| Vitamin E | 0.35mg | 0.92mg | 4% |
| Vitamin B5 | 0.314mg | 0.14mg | 3% |
| Calories | 118kcal | 61kcal | 3% |
| Phosphorus | 55mg | 35mg | 3% |
| Magnesium | 21mg | 28mg | 2% |
| Polyunsaturated fat | 0.076g | 0.166g | 1% |
| Zinc | 0.24mg | 0.12mg | 1% |
| Selenium | 0.7µg | 1µg | 1% |
| Vitamin B3 | 0.552mg | 0.4mg | 1% |
| Choline | 16.5mg | 9.5mg | 1% |
| Protein | 1.53g | 1.5g | 0% |
| Fats | 0.17g | 0.3g | 0% |
| Net carbs | 23.78g | 12.35g | N/A |
| Sugar | 0.5g | 3.9g | N/A |
| Sodium | 9mg | 20mg | 0% |
| Vitamin B2 | 0.032mg | 0.03mg | 0% |
| Saturated fat | 0.037g | 0.04g | 0% |
| Monounsaturated fat | 0.006g | 0.004g | 0% |
| Tryptophan | 0.012mg | 0.012mg | 0% |
| Threonine | 0.054mg | 0.063mg | 0% |
| Isoleucine | 0.052mg | 0.052mg | 0% |
| Leucine | 0.096mg | 0.096mg | 0% |
| Lysine | 0.059mg | 0.078mg | 0% |
| Methionine | 0.021mg | 0.018mg | 0% |
| Phenylalanine | 0.071mg | 0.055mg | 0% |
| Valine | 0.062mg | 0.056mg | 0% |
| Histidine | 0.034mg | 0.025mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +97% |
| Contains more FatsFats | +76.5% |
| Contains more WaterWater | +19.3% |
| Contains more OtherOther | +28% |
~equal in
Protein
~1.5g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +50% |
| Contains more Poly. FatPolyunsaturated fat | +118.4% |
~equal in
Saturated fat
~0.04g