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Lettuce vs. Leek — In-Depth Nutrition Comparison

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How are lettuce and leeks different?

  • Lettuce is higher in vitamin A and vitamin K; however, leeks are richer in iron, vitamin B6, copper, manganese, and folate.
  • Daily need coverage for vitamin A for lettuce is 115% higher.
  • Lettuce contains 3 times more vitamin K than leeks. While lettuce contains 126.3µg of vitamin K, leeks contain only 47µg.

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

Infographic

Lettuce vs Leek 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.
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%
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%
Contains more ZincZinc +50%
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%
~equal in Potassium ~180mg

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.
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%
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%
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%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.4mg
~equal in Vitamin B5 ~0.14mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 95%
Protein: 1.36 g
Fats: 0.15 g
Carbs: 2.87 g
Water: 94.98 g
Other: 0.64 g
Leek
Leek
4
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more WaterWater +14.4%
Contains more ProteinProtein +10.3%
Contains more FatsFats +100%
Contains more CarbsCarbs +393%
Contains more OtherOther +64.1%

Fat Type Comparison

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

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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. Lettuce - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169249/nutrients
  2. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/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.