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  6. Leek vs. Chow mein

Leek vs. Chow mein — In-Depth Nutrition Comparison

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How are leeks and chow mein different?

  • Leeks are higher in vitamin K; however, chow mein is richer in selenium, vitamin B1, vitamin B3, iron, vitamin B2, fats, carbs, and phosphorus.
  • Daily need coverage for selenium for chow mein is 76% higher.
  • Leeks contain 34 times more vitamin K than chow mein. While leeks contain 47µg of vitamin K, chow mein contains only 1.4µg.
  • Leeks have less sodium.
  • Leeks have a lower glycemic index (32) than chow mein (47).

Leeks, (bulb and lower leaf-portion), raw and Noodles, chinese, chow mein are the varieties used in this article.

Infographic

Leek vs Chow mein 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.
Leek
Leek
4
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 37% 6% 11% 177% 56% 38% 69% 153% 0% 235%
Contains more CalciumCalcium +195%
Contains more PotassiumPotassium +50%
Contains less SodiumSodium -98.3%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +85.7%
Contains more IronIron +125.2%
Contains more CopperCopper +39.2%
Contains more ZincZinc +1066.7%
Contains more PhosphorusPhosphorus +360%
Contains more SeleniumSelenium +4200%

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.
Leek
Leek
4
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%
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 0% 0% 0% 46% 145% 97% 112% 32% 25% 0% 3.5% 80%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +111.8%
Contains more Vitamin KVitamin K +3257.1%
Contains more Vitamin EVitamin E +150%
Contains more Vitamin B1Vitamin B1 +863.3%
Contains more Vitamin B2Vitamin B2 +1303.3%
Contains more Vitamin B3Vitamin B3 +1387.5%
Contains more Vitamin B5Vitamin B5 +280.7%
Contains more FolateFolate +65.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Leek Chow mein DV% diff.
Selenium 1µg 43µg 76%
Sodium 20mg 1174mg 50%
Vitamin B1 0.06mg 0.578mg 43%
Vitamin K 47µg 1.4µg 38%
Vitamin B3 0.4mg 5.95mg 35%
Iron 2.1mg 4.73mg 33%
Vitamin B2 0.03mg 0.421mg 30%
Fats 0.3g 15.43g 23%
Polyunsaturated fat 0.166g 3.571g 23%
Monounsaturated fat 0.004g 8.929g 22%
Calories 61kcal 475kcal 21%
Manganese 0.481mg 21%
Carbs 14.15g 72.8g 20%
Phosphorus 35mg 161mg 18%
Protein 1.5g 8.11g 13%
Vitamin C 12mg 0mg 13%
Zinc 0.12mg 1.4mg 12%
Folate 64µg 106µg 11%
Saturated fat 0.04g 2.229g 10%
Vitamin A 83µg 0µg 9%
Vitamin E 0.92mg 2.3mg 9%
Vitamin B6 0.233mg 0.11mg 9%
Fiber 1.8g 3.7g 8%
Vitamin B5 0.14mg 0.533mg 8%
Magnesium 28mg 52mg 6%
Copper 0.12mg 0.167mg 5%
Calcium 59mg 20mg 4%
Potassium 180mg 120mg 2%
Protein per 100 calories 2.5g 1.7g N/A
Calories per 10 g protein 407kcal 586kcal N/A
Weight per 100 calories 164g 21g N/A
Unsaturated / Saturated Fat ratio 4.3 5.6 N/A
Net carbs 12.35g 69.1g N/A
Sugar 3.9g 5.71g N/A
Trans fat 0g 0.8g N/A
Choline 9.5mg 8.7mg 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
Leek
Leek
1
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
8% 15% 73% 2%
Protein: 8.11 g
Fats: 15.43 g
Carbs: 72.8 g
Water: 1.18 g
Other: 2.48 g
Contains more WaterWater +6933.9%
Contains more ProteinProtein +440.7%
Contains more FatsFats +5043.3%
Contains more CarbsCarbs +414.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Leek
Leek
1
19% 2% 79%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.166 g
15% 61% 24%
Saturated fat: Sat. Fat 2.229 g
Monounsaturated fat: Mono. Fat 8.929 g
Polyunsaturated fat: Poly. Fat 3.571 g
Contains less Sat. FatSaturated fat -98.2%
Contains more Mono. FatMonounsaturated fat +223125%
Contains more Poly. FatPolyunsaturated fat +2051.2%

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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. Chow mein - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168905/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.