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Leek vs. Lettuce — In-Depth Nutrition Comparison

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How are leeks and lettuce different?

  • Leeks are higher in iron, vitamin B6, copper, manganese, and folate; however, lettuce is richer in vitamin A and vitamin K.
  • Daily need coverage for vitamin A for lettuce is 115% higher.
  • Leeks contain 4 times more vitamin E than lettuce. While leeks contain 0.92mg of vitamin E, lettuce contains only 0.22mg.

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

Infographic

Leek vs Lettuce 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 11% 17% 32% 9.7% 4.9% 12% 3.7% 33% 3.3%
Contains more MagnesiumMagnesium +115.4%
Contains more CalciumCalcium +63.9%
Contains more IronIron +144.2%
Contains more CopperCopper +313.8%
Contains more PhosphorusPhosphorus +20.7%
Contains less SodiumSodium -28.6%
Contains more ManganeseManganese +92.4%
Contains more SeleniumSelenium +66.7%
Contains more ZincZinc +50%
~equal in Potassium ~194mg

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
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 31% 0% 123% 4.4% 18% 18% 7% 8% 21% 0% 316% 29%
Contains more Vitamin CVitamin C +30.4%
Contains more Vitamin EVitamin E +318.2%
Contains more Vitamin B6Vitamin B6 +158.9%
Contains more FolateFolate +68.4%
Contains more Vitamin AVitamin A +345.8%
Contains more Vitamin B1Vitamin B1 +16.7%
Contains more Vitamin B2Vitamin B2 +166.7%
Contains more Vitamin KVitamin K +168.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.375mg
~equal in Vitamin B5 ~0.134mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Leek Lettuce DV% diff.
Vitamin K 47µg 126.3µg 66%
Vitamin A 83µg 370µg 32%
Iron 2.1mg 0.86mg 16%
Vitamin B6 0.233mg 0.09mg 11%
Copper 0.12mg 0.029mg 10%
Manganese 0.481mg 0.25mg 10%
Folate 64µg 38µg 7%
Vitamin E 0.92mg 0.22mg 5%
Carbs 14.15g 2.87g 4%
Magnesium 28mg 13mg 4%
Vitamin B2 0.03mg 0.08mg 4%
Vitamin C 12mg 9.2mg 3%
Calories 61kcal 15kcal 2%
Calcium 59mg 36mg 2%
Fiber 1.8g 1.3g 2%
Zinc 0.12mg 0.18mg 1%
Phosphorus 35mg 29mg 1%
Selenium 1µg 0.6µg 1%
Vitamin B1 0.06mg 0.07mg 1%
Choline 9.5mg 13.6mg 1%
Polyunsaturated fat 0.166g 0.082g 1%
Fructose 0.43g 1%
Protein 1.5g 1.36g 0%
Protein per 100 calories 2.5g 9.1g N/A
Calories per 10 g protein 407kcal 110kcal N/A
Weight per 100 calories 164g 667g N/A
Fats 0.3g 0.15g 0%
Net carbs 12.35g 1.57g N/A
Potassium 180mg 194mg 0%
Sugar 3.9g 0.78g N/A
Sodium 20mg 28mg 0%
Vitamin B3 0.4mg 0.375mg 0%
Vitamin B5 0.14mg 0.134mg 0%
Saturated fat 0.04g 0.02g 0%
Monounsaturated fat 0.004g 0.006g 0%
Tryptophan 0.012mg 0.009mg 0%
Threonine 0.063mg 0.059mg 0%
Isoleucine 0.052mg 0.084mg 0%
Leucine 0.096mg 0.079mg 0%
Lysine 0.078mg 0.084mg 0%
Methionine 0.018mg 0.016mg 0%
Phenylalanine 0.055mg 0.055mg 0%
Valine 0.056mg 0.07mg 0%
Histidine 0.025mg 0.022mg 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
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Contains more FatsFats +100%
Contains more CarbsCarbs +393%
Contains more OtherOther +64.1%
Contains more WaterWater +14.4%
~equal in Protein ~1.36g

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
19% 6% 76%
Saturated fat: Sat. Fat 0.02 g
Monounsaturated fat: Mono. Fat 0.006 g
Polyunsaturated fat: Poly. Fat 0.082 g
Contains more Poly. FatPolyunsaturated fat +102.4%
Contains less Sat. FatSaturated fat -50%
Contains more Mono. FatMonounsaturated fat +50%

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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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/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.