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.
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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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
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% |
