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  6. Celery vs. Leek

Celery vs. Leek — In-Depth Nutrition Comparison

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How are celery and leeks different?

  • Leeks have more iron, manganese, vitamin K, vitamin B6, vitamin C, copper, folate, and vitamin A than celery.
  • Daily need coverage for iron for leeks is 24% higher.

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

Infographic

Celery vs Leek infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Celery
Celery
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 12% 23% 7.5% 12% 3.5% 10% 10% 13% 2.2%
Leek
Leek
8
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 PotassiumPotassium +44.4%
Contains more MagnesiumMagnesium +154.5%
Contains more CalciumCalcium +47.5%
Contains more IronIron +950%
Contains more CopperCopper +242.9%
Contains more PhosphorusPhosphorus +45.8%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +367%
Contains more SeleniumSelenium +150%
~equal in Zinc ~0.12mg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Celery
Celery
2
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 10% 0% 7.3% 5.4% 5.3% 13% 6% 15% 17% 0% 73% 27%
Leek
Leek
8
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 B2Vitamin B2 +90%
Contains more Vitamin B5Vitamin B5 +75.7%
Contains more Vitamin CVitamin C +287.1%
Contains more Vitamin AVitamin A +277.3%
Contains more Vitamin EVitamin E +240.7%
Contains more Vitamin B1Vitamin B1 +185.7%
Contains more Vitamin B3Vitamin B3 +25%
Contains more Vitamin B6Vitamin B6 +214.9%
Contains more Vitamin KVitamin K +60.4%
Contains more FolateFolate +77.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Celery Leek DV% diff.
Iron 0.2mg 2.1mg 24%
Manganese 0.103mg 0.481mg 16%
Vitamin K 29.3µg 47µg 15%
Vitamin B6 0.074mg 0.233mg 12%
Vitamin C 3.1mg 12mg 10%
Copper 0.035mg 0.12mg 9%
Vitamin A 22µg 83µg 7%
Folate 36µg 64µg 7%
Carbs 2.97g 14.15g 4%
Magnesium 11mg 28mg 4%
Vitamin E 0.27mg 0.92mg 4%
Sodium 80mg 20mg 3%
Vitamin B1 0.021mg 0.06mg 3%
Calories 16kcal 61kcal 2%
Protein 0.69g 1.5g 2%
Calcium 40mg 59mg 2%
Potassium 260mg 180mg 2%
Phosphorus 24mg 35mg 2%
Vitamin B2 0.057mg 0.03mg 2%
Vitamin B5 0.246mg 0.14mg 2%
Fiber 1.6g 1.8g 1%
Selenium 0.4µg 1µg 1%
Vitamin B3 0.32mg 0.4mg 1%
Choline 6.1mg 9.5mg 1%
Polyunsaturated fat 0.079g 0.166g 1%
Protein per 100 calories 4.3g 2.5g N/A
Calories per 10 g protein 232kcal 407kcal N/A
Weight per 100 calories 625g 164g N/A
Fats 0.17g 0.3g 0%
Net carbs 1.37g 12.35g N/A
Sugar 1.34g 3.9g N/A
Zinc 0.13mg 0.12mg 0%
Saturated fat 0.042g 0.04g 0%
Monounsaturated fat 0.032g 0.004g 0%
Tryptophan 0.009mg 0.012mg 0%
Threonine 0.02mg 0.063mg 0%
Isoleucine 0.021mg 0.052mg 0%
Leucine 0.032mg 0.096mg 0%
Lysine 0.027mg 0.078mg 0%
Methionine 0.005mg 0.018mg 0%
Phenylalanine 0.02mg 0.055mg 0%
Valine 0.027mg 0.056mg 0%
Histidine 0.012mg 0.025mg 0%
Fructose 0.37g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Celery
Celery
1
3% 95%
Protein: 0.69 g
Fats: 0.17 g
Carbs: 2.97 g
Water: 95.43 g
Other: 0.74 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 +15%
Contains more ProteinProtein +117.4%
Contains more FatsFats +76.5%
Contains more CarbsCarbs +376.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Celery
Celery
1
27% 21% 52%
Saturated fat: Sat. Fat 0.042 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.079 g
Leek
Leek
2
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 +700%
Contains more Poly. FatPolyunsaturated fat +110.1%
~equal in Saturated fat ~0.04g

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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. Celery - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169988/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.