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Pork vs. Leek — In-Depth Nutrition Comparison

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How are pork and leeks different?

  • Pork is richer in selenium, vitamin B1, phosphorus, vitamin B12, vitamin B3, and vitamin B2, while leeks are higher in vitamin K and vitamin A.
  • Pork covers your daily need for selenium, 81% more than leeks.
  • Leeks are lower in cholesterol.
  • Leeks have a higher glycemic index (32) than pork (0).

Pork, fresh, loin, whole, separable lean, and fat, cooked, broiled and Leeks, (bulb and lower leaf-portion), raw types were used in this article.

Infographic

Pork 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.
Pork
Pork
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 5.7% 37% 33% 24% 65% 105% 8.1% 1.2% 247%
Leek
Leek
5
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 PotassiumPotassium +135%
Contains more ZincZinc +1891.7%
Contains more PhosphorusPhosphorus +602.9%
Contains more SeleniumSelenium +4430%
Contains more CalciumCalcium +210.5%
Contains more IronIron +141.4%
Contains more CopperCopper +64.4%
Contains less SodiumSodium -67.7%
Contains more ManganeseManganese +5244.4%
~equal in Magnesium ~28mg

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.
Pork
Pork
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 2% 20% 0.67% 5.8% 219% 74% 94% 42% 107% 88% 0% 3.8%
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%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +1361.7%
Contains more Vitamin B2Vitamin B2 +970%
Contains more Vitamin B3Vitamin B3 +1159.3%
Contains more Vitamin B5Vitamin B5 +398.6%
Contains more Vitamin B6Vitamin B6 +99.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin CVitamin C +1900%
Contains more Vitamin AVitamin A +4050%
Contains more Vitamin EVitamin E +217.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +1180%

All nutrients comparison - raw data values

Nutrient Pork Leek DV% diff.
Selenium 45.3µg 1µg 81%
Vitamin B1 0.877mg 0.06mg 68%
Protein 27.32g 1.5g 52%
Vitamin K 0µg 47µg 39%
Phosphorus 246mg 35mg 30%
Vitamin B3 5.037mg 0.4mg 29%
Vitamin B12 0.7µg 0µg 29%
Cholesterol 80mg 0mg 27%
Saturated fat 5.23g 0.04g 24%
Vitamin B2 0.321mg 0.03mg 22%
Fats 13.92g 0.3g 21%
Zinc 2.39mg 0.12mg 21%
Manganese 0.009mg 0.481mg 21%
Vitamin B6 0.464mg 0.233mg 18%
Iron 0.87mg 2.1mg 15%
Folate 5µg 64µg 15%
Choline 93.9mg 9.5mg 15%
Monounsaturated fat 6.19g 0.004g 15%
Vitamin C 0.6mg 12mg 13%
Vitamin B5 0.698mg 0.14mg 11%
Calories 242kcal 61kcal 9%
Vitamin A 2µg 83µg 9%
Vitamin D* 53 IU 0 IU 7%
Vitamin D 1.3µg 0µg 7%
Potassium 423mg 180mg 7%
Fiber 0g 1.8g 7%
Polyunsaturated fat 1.2g 0.166g 7%
Carbs 0g 14.15g 5%
Copper 0.073mg 0.12mg 5%
Calcium 19mg 59mg 4%
Vitamin E 0.29mg 0.92mg 4%
Sodium 62mg 20mg 2%
Protein per 100 calories 11g 2.5g N/A
Calories per 10 g protein 89kcal 407kcal N/A
Weight per 100 calories 41g 164g N/A
Unsaturated / Saturated Fat ratio 1.4 4.3 N/A
Net carbs 0g 12.35g N/A
Magnesium 28mg 28mg 0%
Sugar 0g 3.9g N/A
Tryptophan 0.338mg 0.012mg 0%
Threonine 1.234mg 0.063mg 0%
Isoleucine 1.26mg 0.052mg 0%
Leucine 2.177mg 0.096mg 0%
Lysine 2.446mg 0.078mg 0%
Methionine 0.712mg 0.018mg 0%
Phenylalanine 1.086mg 0.055mg 0%
Valine 1.473mg 0.056mg 0%
Histidine 1.067mg 0.025mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pork
Pork
2
27% 14% 58%
Protein: 27.32 g
Fats: 13.92 g
Carbs: 0 g
Water: 57.87 g
Other: 0.89 g
Leek
Leek
3
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more ProteinProtein +1721.3%
Contains more FatsFats +4540%
Contains more CarbsCarbs +∞%
Contains more WaterWater +43.4%
Contains more OtherOther +18%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pork
Pork
2
41% 49% 10%
Saturated fat: Sat. Fat 5.23 g
Monounsaturated fat: Mono. Fat 6.19 g
Polyunsaturated fat: Poly. Fat 1.2 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 more Mono. FatMonounsaturated fat +154650%
Contains more Poly. FatPolyunsaturated fat +622.9%
Contains less Sat. FatSaturated fat -99.2%

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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. Pork - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167820/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.