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Leek vs. Celery — In-Depth Nutrition Comparison

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How are leeks and celery different?

  • Leeks have more vitamin A, iron, manganese, vitamin K, vitamin B6, vitamin C, copper, and folate than celery.
  • Daily need coverage for vitamin A for leeks is 24% higher.
  • Leeks contain 11 times more iron than celery. While leeks contain 2.1mg of iron, celery contains only 0.2mg.

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

Infographic

Leek vs Celery 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.
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%
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%
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%
Contains more PotassiumPotassium +44.4%
~equal in Zinc ~0.13mg

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.
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%
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%
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%
Contains more Vitamin B2Vitamin B2 +90%
Contains more Vitamin B5Vitamin B5 +75.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leek
Leek
4
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
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
Contains more ProteinProtein +117.4%
Contains more FatsFats +76.5%
Contains more CarbsCarbs +376.4%
Contains more OtherOther +41.9%
Contains more WaterWater +15%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
Contains more Poly. FatPolyunsaturated fat +110.1%
Contains more Mono. FatMonounsaturated fat +700%
~equal in Saturated fat ~0.042g

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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. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/nutrients
  2. Celery - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169988/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.