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Leek vs. Rosemary — In-Depth Nutrition Comparison

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How are leeks and rosemary different?

  • Rosemary has more iron, fiber, calcium, vitamin A, manganese, copper, magnesium, potassium, and vitamin B5 than leeks.
  • Daily need coverage for iron for rosemary is 57% higher.
  • Leeks have less saturated fat.
  • Leeks have a lower glycemic index (32) than rosemary (70).

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

Infographic

Leek vs Rosemary 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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 65% 95% 59% 249% 100% 25% 28% 3.4% 125% 0%
Contains less SodiumSodium -23.1%
Contains more SeleniumSelenium +∞%
Contains more MagnesiumMagnesium +225%
Contains more CalciumCalcium +437.3%
Contains more PotassiumPotassium +271.1%
Contains more IronIron +216.7%
Contains more CopperCopper +150.8%
Contains more ZincZinc +675%
Contains more PhosphorusPhosphorus +88.6%
Contains more ManganeseManganese +99.6%

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
3
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 73% 0% 49% 0% 9% 35% 17% 48% 78% 0% 0% 82%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +66.7%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin CVitamin C +81.7%
Contains more Vitamin AVitamin A +75.9%
Contains more Vitamin B2Vitamin B2 +406.7%
Contains more Vitamin B3Vitamin B3 +128%
Contains more Vitamin B5Vitamin B5 +474.3%
Contains more Vitamin B6Vitamin B6 +44.2%
Contains more FolateFolate +70.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Leek Rosemary DV% diff.
Iron 2.1mg 6.65mg 57%
Fiber 1.8g 14.1g 49%
Vitamin K 47µg 39%
Calcium 59mg 317mg 26%
Manganese 0.481mg 0.96mg 21%
Copper 0.12mg 0.301mg 20%
Magnesium 28mg 91mg 15%
Potassium 180mg 668mg 14%
Vitamin B5 0.14mg 0.804mg 13%
Saturated fat 0.04g 2.838g 13%
Vitamin C 12mg 21.8mg 11%
Folate 64µg 109µg 11%
Fats 0.3g 5.86g 9%
Vitamin B2 0.03mg 0.152mg 9%
Vitamin B6 0.233mg 0.336mg 8%
Zinc 0.12mg 0.93mg 7%
Vitamin A 83µg 146µg 7%
Vitamin E 0.92mg 6%
Polyunsaturated fat 0.166g 0.901g 5%
Calories 61kcal 131kcal 4%
Protein 1.5g 3.31g 4%
Phosphorus 35mg 66mg 4%
Vitamin B3 0.4mg 0.912mg 3%
Monounsaturated fat 0.004g 1.16g 3%
Carbs 14.15g 20.7g 2%
Selenium 1µg 2%
Vitamin B1 0.06mg 0.036mg 2%
Choline 9.5mg 2%
Protein per 100 calories 2.5g 2.5g N/A
Calories per 10 g protein 407kcal 396kcal N/A
Weight per 100 calories 164g 76g N/A
Unsaturated / Saturated Fat ratio 4.3 0.73 N/A
Net carbs 12.35g 6.6g N/A
Sugar 3.9g N/A
Sodium 20mg 26mg 0%
Tryptophan 0.012mg 0.051mg 0%
Threonine 0.063mg 0.136mg 0%
Isoleucine 0.052mg 0.136mg 0%
Leucine 0.096mg 0.249mg 0%
Lysine 0.078mg 0.143mg 0%
Methionine 0.018mg 0.047mg 0%
Phenylalanine 0.055mg 0.169mg 0%
Valine 0.056mg 0.165mg 0%
Histidine 0.025mg 0.066mg 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
3% 6% 21% 68% 2%
Protein: 3.31 g
Fats: 5.86 g
Carbs: 20.7 g
Water: 67.77 g
Other: 2.36 g
Contains more WaterWater +22.5%
Contains more ProteinProtein +120.7%
Contains more FatsFats +1853.3%
Contains more CarbsCarbs +46.3%
Contains more OtherOther +124.8%

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
58% 24% 18%
Saturated fat: Sat. Fat 2.838 g
Monounsaturated fat: Mono. Fat 1.16 g
Polyunsaturated fat: Poly. Fat 0.901 g
Contains less Sat. FatSaturated fat -98.6%
Contains more Mono. FatMonounsaturated fat +28900%
Contains more Poly. FatPolyunsaturated fat +442.8%

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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. Rosemary - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173473/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.