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Leek vs. Teff — In-Depth Nutrition Comparison

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How are leeks and teff different?

  • Leeks are richer in vitamin K and vitamin A, while teff is higher in manganese, copper, iron, phosphorus, magnesium, zinc, vitamin B1, and fiber.
  • Teff covers your daily need for manganese, 381% more than leeks.
  • Leeks contain 185 times more vitamin A than teff. Leeks contain 1667 IU of vitamin A, while teff contains 9 IU.

Leeks, (bulb and lower leaf-portion), raw and Teff, uncooked types were used in this article.

Infographic

Leek vs Teff 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
0
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%
Teff
Teff
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 131% 54% 38% 286% 270% 99% 184% 1.6% 1205% 24%
Contains more MagnesiumMagnesium +557.1%
Contains more CalciumCalcium +205.1%
Contains more PotassiumPotassium +137.2%
Contains more IronIron +263.3%
Contains more CopperCopper +575%
Contains more ZincZinc +2925%
Contains more PhosphorusPhosphorus +1125.7%
Contains less SodiumSodium -40%
Contains more ManganeseManganese +1821%
Contains more SeleniumSelenium +340%

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
5
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%
Teff
Teff
5
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% 1.6% 98% 62% 63% 57% 111% 0% 4.8% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1050%
Contains more Vitamin KVitamin K +2373.7%
Contains more FolateFolate +∞%
Contains more Vitamin B1Vitamin B1 +550%
Contains more Vitamin B2Vitamin B2 +800%
Contains more Vitamin B3Vitamin B3 +740.8%
Contains more Vitamin B5Vitamin B5 +572.9%
Contains more Vitamin B6Vitamin B6 +106.9%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~µg

All nutrients comparison - raw data values

Nutrient Leek Teff DV% diff.
Manganese 0.481mg 9.24mg 381%
Copper 0.12mg 0.81mg 77%
Iron 2.1mg 7.63mg 69%
Phosphorus 35mg 429mg 56%
Vitamin K 47µg 1.9µg 38%
Magnesium 28mg 184mg 37%
Zinc 0.12mg 3.63mg 32%
Vitamin B1 0.06mg 0.39mg 28%
Fiber 1.8g 8g 25%
Protein 1.5g 13.3g 24%
Carbs 14.15g 73.13g 20%
Vitamin B3 0.4mg 3.363mg 19%
Vitamin B6 0.233mg 0.482mg 19%
Vitamin B2 0.03mg 0.27mg 18%
Vitamin B5 0.14mg 0.942mg 16%
Folate 64µg 16%
Calories 61kcal 367kcal 15%
Starch 36.56g 15%
Vitamin C 12mg 13%
Calcium 59mg 180mg 12%
Vitamin A 83µg 0µg 9%
Potassium 180mg 427mg 7%
Vitamin E 0.92mg 0.08mg 6%
Selenium 1µg 4.4µg 6%
Polyunsaturated fat 0.166g 1.071g 6%
Fats 0.3g 2.38g 3%
Saturated fat 0.04g 0.449g 2%
Choline 9.5mg 13.1mg 1%
Monounsaturated fat 0.004g 0.589g 1%
Fructose 0.47g 1%
Protein per 100 calories 2.5g 3.6g N/A
Calories per 10 g protein 407kcal 276kcal N/A
Weight per 100 calories 164g 27g N/A
Unsaturated / Saturated Fat ratio 4.3 3.7 N/A
Net carbs 12.35g 65.13g N/A
Sugar 3.9g 1.84g N/A
Sodium 20mg 12mg 0%
Tryptophan 0.012mg 0.139mg 0%
Threonine 0.063mg 0.51mg 0%
Isoleucine 0.052mg 0.501mg 0%
Leucine 0.096mg 1.068mg 0%
Lysine 0.078mg 0.376mg 0%
Methionine 0.018mg 0.428mg 0%
Phenylalanine 0.055mg 0.698mg 0%
Valine 0.056mg 0.686mg 0%
Histidine 0.025mg 0.301mg 0%
Omega-3 - ALA 0.135g N/A

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
Teff
Teff
4
13% 2% 73% 9% 2%
Protein: 13.3 g
Fats: 2.38 g
Carbs: 73.13 g
Water: 8.82 g
Other: 2.37 g
Contains more WaterWater +841%
Contains more ProteinProtein +786.7%
Contains more FatsFats +693.3%
Contains more CarbsCarbs +416.8%
Contains more OtherOther +125.7%

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
Teff
Teff
2
21% 28% 51%
Saturated fat: Sat. Fat 0.449 g
Monounsaturated fat: Mono. Fat 0.589 g
Polyunsaturated fat: Poly. Fat 1.071 g
Contains less Sat. FatSaturated fat -91.1%
Contains more Mono. FatMonounsaturated fat +14625%
Contains more Poly. FatPolyunsaturated fat +545.2%

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. Teff - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169747/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.