Zucchini vs. Leek — In-Depth Nutrition Comparison
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Summary of differences between zucchini and leek
- Zucchini has more vitamin C; however, leek is higher in vitamin K, vitamin A, iron, manganese, folate, copper, vitamin B6, and vitamin E.
- Leek covers your daily need for vitamin K, 36% more than zucchini.
- The glycemic index of leek is higher.
These are the specific foods used in this comparison Squash, summer, zucchini, includes skin, raw and Leeks, (bulb and lower leaf-portion), raw.
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 | +45% |
| Contains more ZincZinc | +166.7% |
| Contains less SodiumSodium | -60% |
| Contains more MagnesiumMagnesium | +55.6% |
| Contains more CalciumCalcium | +268.8% |
| Contains more IronIron | +467.6% |
| Contains more CopperCopper | +126.4% |
| Contains more ManganeseManganese | +171.8% |
| Contains more SeleniumSelenium | +400% |
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 | +49.2% |
| Contains more Vitamin B2Vitamin B2 | +213.3% |
| Contains more Vitamin B3Vitamin B3 | +12.8% |
| Contains more Vitamin B5Vitamin B5 | +45.7% |
| Contains more Vitamin AVitamin A | +730% |
| Contains more Vitamin EVitamin E | +666.7% |
| Contains more Vitamin B1Vitamin B1 | +33.3% |
| Contains more Vitamin B6Vitamin B6 | +42.9% |
| Contains more Vitamin KVitamin K | +993% |
| Contains more FolateFolate | +166.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +14.2% |
| Contains more ProteinProtein | +24% |
| Contains more CarbsCarbs | +355% |
| Contains more OtherOther | +84.2% |
~equal in
Fats
~0.3g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +175% |
| Contains less Sat. FatSaturated fat | -52.4% |
| Contains more Poly. FatPolyunsaturated fat | +82.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin K | 4.3µg | 47µg | 36% |
| Iron | 0.37mg | 2.1mg | 22% |
| Manganese | 0.177mg | 0.481mg | 13% |
| Folate | 24µg | 64µg | 10% |
| Vitamin A | 10µg | 83µg | 8% |
| Vitamin C | 17.9mg | 12mg | 7% |
| Copper | 0.053mg | 0.12mg | 7% |
| Vitamin B2 | 0.094mg | 0.03mg | 5% |
| Vitamin B6 | 0.163mg | 0.233mg | 5% |
| Vitamin E | 0.12mg | 0.92mg | 5% |
| Carbs | 3.11g | 14.15g | 4% |
| Calcium | 16mg | 59mg | 4% |
| Fiber | 1g | 1.8g | 3% |
| Fructose | 1.38g | 2% | |
| Calories | 17kcal | 61kcal | 2% |
| Zinc | 0.32mg | 0.12mg | 2% |
| Potassium | 261mg | 180mg | 2% |
| Magnesium | 18mg | 28mg | 2% |
| Sodium | 8mg | 20mg | 1% |
| Selenium | 0.2µg | 1µg | 1% |
| Vitamin B1 | 0.045mg | 0.06mg | 1% |
| Protein | 1.21g | 1.5g | 1% |
| Vitamin B5 | 0.204mg | 0.14mg | 1% |
| Polyunsaturated fat | 0.091g | 0.166g | 1% |
| Fats | 0.32g | 0.3g | 0% |
| Net carbs | 2.11g | 12.35g | N/A |
| Sugar | 2.5g | 3.9g | N/A |
| Phosphorus | 38mg | 35mg | 0% |
| Vitamin B3 | 0.451mg | 0.4mg | 0% |
| Choline | 9.5mg | 9.5mg | 0% |
| Saturated fat | 0.084g | 0.04g | 0% |
| Monounsaturated fat | 0.011g | 0.004g | 0% |
| Tryptophan | 0.01mg | 0.012mg | 0% |
| Threonine | 0.029mg | 0.063mg | 0% |
| Isoleucine | 0.044mg | 0.052mg | 0% |
| Leucine | 0.071mg | 0.096mg | 0% |
| Lysine | 0.067mg | 0.078mg | 0% |
| Methionine | 0.018mg | 0.018mg | 0% |
| Phenylalanine | 0.043mg | 0.055mg | 0% |
| Valine | 0.054mg | 0.056mg | 0% |
| Histidine | 0.026mg | 0.025mg | 0% |
| Omega-3 - ALA | 0.061g | N/A | |
| Omega-6 - Linoleic acid | 0.03g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
15%
27%
Minerals Daily Need Coverage Score
12%
26%
Comparison summary
Which food is lower in Sugar?
Zucchini is lower in Sugar (difference - 1.4g)
Which food contains less Sodium?
Zucchini contains less Sodium (difference - 12mg)
Which food is lower in glycemic index?
Zucchini is lower in glycemic index (difference - 17)
Which food is lower in Saturated fat?
Leek is lower in Saturated fat (difference - 0.044g)
Which food is richer in minerals?
Leek is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($0.4)
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.