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  6. Quinoa vs. Leek

Quinoa vs. Leek — In-Depth Nutrition Comparison

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Summary of differences between quinoa and leeks

  • Quinoa has more phosphorus, zinc, magnesium, copper, and manganese; however, leeks are higher in vitamin K, vitamin A, vitamin C, vitamin B6, and iron.
  • Leeks cover your daily need for vitamin K, 39% more than quinoa.
  • Quinoa has 9 times more zinc than leeks. While quinoa has 1.09mg of zinc, leeks have only 0.12mg.
  • The glycemic index of quinoa is higher.

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

Infographic

Quinoa vs Leek infographic
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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.
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%
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%
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%
Contains more CalciumCalcium +247.1%
Contains more IronIron +40.9%
~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.
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%
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%
Contains more Vitamin B1Vitamin B1 +78.3%
Contains more Vitamin B2Vitamin B2 +266.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +46%
Contains more Vitamin B6Vitamin B6 +89.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +52.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.4mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Leek
Leek
2
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more ProteinProtein +193.3%
Contains more FatsFats +540%
Contains more CarbsCarbs +50.5%
Contains more WaterWater +15.9%
Contains more OtherOther +36.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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 +13100%
Contains more Poly. FatPolyunsaturated fat +549.4%
Contains less Sat. FatSaturated fat -82.7%

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