Comparing Nutrients in 300 calories LeeksVS Romaine Lettuce
Weight per 300 calories
Leeks
492g
Romaine Lettuce
1765g
Leeks have 3.6 times more energy per 100g than Romaine Lettuce. It has low energy density when compared to other foods. Raw Cos Or Romaine Lettuce having very low energy density.
Discover which food has more nutrients per 300 calories - Leeks or Romaine Lettuce?
Discover which food has more nutrients per 300 calories - Leeks or Romaine Lettuce?
Lets compare vitamin content per 300 calories of Leeks vs Romaine Lettuce:
300 calories of Leeks have 2 times more Vitamin E than Romaine Lettuce.
While 300 kcal of Raw Cos Or Romaine Lettuce contain 18.8 times more Vitamin A, 4.3 times more Vitamin B1, 8 times more Vitamin B2, 2.8 times more Vitamin B3, 3.6 times more Vitamin B5, 7.6 times more Vitamin B9 and 7.8 times more Vitamin K than Raw Leeks.
Both Leeks and Romaine Lettuce provide similar amounts of Vitamin B6 and Vitamin C per 300 calories.
Both Raw Leeks as well as Raw Cos Or Romaine Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.
Comparing minerals per 300 calories for Leeks vs Romaine Lettuce:
300 kcal of Raw Cos Or Romaine Lettuce contain 2 times more Calcium, 1.4 times more Copper, 1.7 times more Iron, 1.8 times more Magnesium, 3.1 times more Phosphorus, 4.9 times more Potassium, 1.4 times more Selenium, 1.4 times more Sodium, 6.9 times more Zinc and 4.1 times more Water than Raw Leeks.
Both Leeks and Romaine Lettuce contain similar levels of Manganese per 300 calories.
300 calories of Leeks lack sufficient amounts of Zinc
Comparison of macro-nutrients per 300 calories:
300 kcal of Raw Cos Or Romaine Lettuce contain 4.1 times more Omega 3, 4.2 times more Fiber and 2.9 times more Protein than Raw Leeks.
Both Leeks and Romaine Lettuce offer comparable quantities of Energy, Carbohydrate and Sugars per 300 calories.
Both Raw Leeks as well as Raw Cos Or Romaine Lettuce provide inadequate amounts of Omega 6 in 300 calories.