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  6. Leek vs. Quinoa

Leek vs. Quinoa — In-Depth Nutrition Comparison

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Summary of differences between leeks and quinoa

  • Leeks have more vitamin K, vitamin A, vitamin C, vitamin B6, and iron; however, quinoa is higher in phosphorus, zinc, magnesium, copper, and manganese.
  • Leeks cover your daily need for vitamin K, 39% more than quinoa.
  • The glycemic index of quinoa is higher.

These are the specific foods used in this comparison Leeks, (bulb and lower leaf-portion), raw and Quinoa, cooked.

Infographic

Leek vs Quinoa 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
2
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%
Quinoa
Quinoa
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
Contains more CalciumCalcium +247.1%
Contains more IronIron +40.9%
Contains more MagnesiumMagnesium +128.6%
Contains more CopperCopper +60%
Contains more ZincZinc +808.3%
Contains more PhosphorusPhosphorus +334.3%
Contains less SodiumSodium -65%
Contains more ManganeseManganese +31.2%
Contains more SeleniumSelenium +180%
~equal in Potassium ~172mg

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
7
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%
Quinoa
Quinoa
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 0% 0% 0% 13% 27% 25% 7.7% 0% 28% 0% 0% 32%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +46%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +89.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +52.4%
Contains more Vitamin B1Vitamin B1 +78.3%
Contains more Vitamin B2Vitamin B2 +266.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.412mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Leek Quinoa DV% diff.
Vitamin K 47µg 0µg 39%
Phosphorus 35mg 152mg 17%
Vitamin C 12mg 0mg 13%
Magnesium 28mg 64mg 9%
Zinc 0.12mg 1.09mg 9%
Vitamin A 83µg 0µg 9%
Iron 2.1mg 1.49mg 8%
Copper 0.12mg 0.192mg 8%
Vitamin B6 0.233mg 0.123mg 8%
Starch 17.63g 7%
Manganese 0.481mg 0.631mg 7%
Protein 1.5g 4.4g 6%
Vitamin B2 0.03mg 0.11mg 6%
Folate 64µg 42µg 6%
Polyunsaturated fat 0.166g 1.078g 6%
Calcium 59mg 17mg 4%
Fiber 1.8g 2.8g 4%
Vitamin B1 0.06mg 0.107mg 4%
Calories 61kcal 120kcal 3%
Selenium 1µg 2.8µg 3%
Vitamin B5 0.14mg 3%
Fats 0.3g 1.92g 2%
Carbs 14.15g 21.3g 2%
Vitamin E 0.92mg 0.63mg 2%
Choline 9.5mg 23mg 2%
Sodium 20mg 7mg 1%
Saturated fat 0.04g 0.231g 1%
Monounsaturated fat 0.004g 0.528g 1%
Protein per 100 calories 2.5g 3.7g N/A
Calories per 10 g protein 407kcal 273kcal N/A
Weight per 100 calories 164g 83g N/A
Net carbs 12.35g 18.5g N/A
Potassium 180mg 172mg 0%
Sugar 3.9g 0.87g N/A
Vitamin B3 0.4mg 0.412mg 0%
Tryptophan 0.012mg 0.052mg 0%
Threonine 0.063mg 0.131mg 0%
Isoleucine 0.052mg 0.157mg 0%
Leucine 0.096mg 0.261mg 0%
Lysine 0.078mg 0.239mg 0%
Methionine 0.018mg 0.096mg 0%
Phenylalanine 0.055mg 0.185mg 0%
Valine 0.056mg 0.185mg 0%
Histidine 0.025mg 0.127mg 0%
Omega-3 - DHA 0g 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leek
Leek
2
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Quinoa
Quinoa
3
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Contains more WaterWater +15.9%
Contains more OtherOther +36.4%
Contains more ProteinProtein +193.3%
Contains more FatsFats +540%
Contains more CarbsCarbs +50.5%

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
Quinoa
Quinoa
2
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
Contains less Sat. FatSaturated fat -82.7%
Contains more Mono. FatMonounsaturated fat +13100%
Contains more Poly. FatPolyunsaturated fat +549.4%

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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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.