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  6. Butterbur vs. Leek

Butterbur vs. Leek — In-Depth Nutrition Comparison

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Important differences between butterbur and leeks

  • Butterbur has more vitamin C and potassium; however, leeks have more vitamin A, iron, folate, vitamin B6, and manganese.
  • Leeks' daily need coverage for vitamin A is 32% more.
  • Butterbur has 4 times more potassium than leeks. Butterbur has 655mg of potassium, while leeks have 180mg.

The food varieties used in the comparison are Butterbur, (fuki), raw and Leeks, (bulb and lower leaf-portion), raw.

Infographic

Butterbur 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 10% 31% 58% 3.8% 34% 4.4% 5.1% 0.91% 36% 4.9%
Leek
Leek
6
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 CalciumCalcium +74.6%
Contains more PotassiumPotassium +263.9%
Contains more ZincZinc +33.3%
Contains less SodiumSodium -65%
Contains more MagnesiumMagnesium +100%
Contains more IronIron +2000%
Contains more CopperCopper +16.5%
Contains more PhosphorusPhosphorus +191.7%
Contains more ManganeseManganese +75.5%
Contains more SeleniumSelenium +11.1%

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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 105% 0% 1% 0% 5% 4.6% 3.8% 1.9% 22% 0% 0% 7.5%
Leek
Leek
9
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 40% 0% 28% 18% 15% 6.9% 7.5% 8.4% 54% 0% 118% 48%
Contains more Vitamin CVitamin C +162.5%
Contains more Vitamin AVitamin A +2666.7%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin B3Vitamin B3 +100%
Contains more Vitamin B5Vitamin B5 +337.5%
Contains more Vitamin B6Vitamin B6 +142.7%
Contains more FolateFolate +540%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Butterbur Leek DV% diff.
Vitamin K 47µg 39%
Iron 0.1mg 2.1mg 25%
Vitamin C 31.5mg 12mg 22%
Potassium 655mg 180mg 14%
Folate 10µg 64µg 14%
Vitamin B6 0.096mg 0.233mg 11%
Vitamin A 3µg 83µg 9%
Manganese 0.274mg 0.481mg 9%
Fiber 1.8g 7%
Vitamin E 0.92mg 6%
Carbs 3.61g 14.15g 4%
Calcium 103mg 59mg 4%
Magnesium 14mg 28mg 3%
Phosphorus 12mg 35mg 3%
Vitamin B1 0.02mg 0.06mg 3%
Calories 14kcal 61kcal 2%
Protein 0.39g 1.5g 2%
Copper 0.103mg 0.12mg 2%
Vitamin B5 0.032mg 0.14mg 2%
Choline 9.5mg 2%
Sodium 7mg 20mg 1%
Vitamin B2 0.02mg 0.03mg 1%
Vitamin B3 0.2mg 0.4mg 1%
Polyunsaturated fat 0.166g 1%
Protein per 100 calories 2.8g 2.5g N/A
Calories per 10 g protein 359kcal 407kcal N/A
Weight per 100 calories 714g 164g N/A
Fats 0.04g 0.3g 0%
Net carbs 3.61g 12.35g N/A
Sugar 3.9g N/A
Zinc 0.16mg 0.12mg 0%
Selenium 0.9µg 1µg 0%
Saturated fat 0.04g 0%
Monounsaturated fat 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
4% 95%
Protein: 0.39 g
Fats: 0.04 g
Carbs: 3.61 g
Water: 94.5 g
Other: 1.46 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 WaterWater +13.9%
Contains more OtherOther +39%
Contains more ProteinProtein +284.6%
Contains more FatsFats +650%
Contains more CarbsCarbs +292%

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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. Butterbur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170385/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.