Comparing Nutrients in 7 ounces Leeks VS Iceberg Lettuce

Macros Ratio

	Protein	Fat	Carbs
Leeks	9%	4%	87%
Iceberg Lettuce	22%	8%	70%

Macro Nutrients

	Leeks	Iceberg Lettuce	Recommended Dietary Allowance
Energy	4.17% 121kcal	0.96% 27.8kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	12.3% 0.2g	6.45% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.78% 0.13g	0.25% 0.042g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.6% 28g	4.53% 5.9g	130g per day for Men 19-50 years
Sugars	10.7% 7.74g	5.4% 3.9g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	2.74% 2g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 1.8g	g per day for Men 19-50 years
Sucrose	NA	% 0.099g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	3.2% 1.8g	56g per day for Men 19-50 years

Vitamins

	Leeks	Iceberg Lettuce	Recommended Dietary Allowance
Vitamin A	18.3% 165μg	5.5% 49.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	6.8% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	1.53% 0.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.56% 0.28mg	3.6% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.6% 0.46mg	6.4% 0.083mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	31.8% 127μg	14.4% 57.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	26.5% 24mg	6.17% 5.56mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12% 1.83mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	77.7% 93μg	40% 48μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Leeks	Iceberg Lettuce	Recommended Dietary Allowance
Calcium	11.7% 117mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	5.5% 0.05mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	52% 4.17mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	41.5% 0.95mg	10.8% 0.25mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	9.92% 69.5mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	10.5% 357mg	8.23% 280mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	4.45% 165g	5.13% 190g	3700g per day for Men 19-50 years

Nutrient Comparison: Leeks VS Iceberg Lettuce per 7 oz

Compare the macro and micronutrient content in 7 oz of Leeks versus 7 oz of Iceberg Lettuce to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Leeks vs Iceberg Lettuce:

• 7 ounces of Leeks have 3.3 times more Vitamin A, 1.5 times more Vitamin B1, 3.3 times more Vitamin B3, 1.5 times more Vitamin B5, 5.5 times more Vitamin B6, 2.2 times more Vitamin B9, 4.3 times more Vitamin C, 5.1 times more Vitamin E and 2 times more Vitamin K than Iceberg Lettuce.
• 7 ounces of Iceberg Lettuce have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin E
• Both Raw Leeks as well as Raw Iceberg Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Leeks vs Iceberg Lettuce:

• 7 ounces of Leeks have 3.3 times more Calcium, 4.8 times more Copper, 5.1 times more Iron, 4 times more Magnesium, 3.8 times more Manganese, 1.8 times more Phosphorus and 1.3 times more Potassium than Iceberg Lettuce.
• Both Leeks and Iceberg Lettuce contain similar levels of Water per seven ounces.
• 7 ounces of Iceberg Lettuce lack sufficient amounts of Calcium and Magnesium
• Both Raw Leeks as well as Raw Iceberg Lettuce lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Leeks have 4.4 times more Energy, 1.9 times more Omega 3, 4.8 times more Carbohydrate, 2 times more Sugars, 1.5 times more Fiber and 1.7 times more Protein than Iceberg Lettuce.
• 7 ounces of Iceberg Lettuce provide inadequate amounts of Energy and Protein
• Both Raw Leeks as well as Raw Iceberg Lettuce provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Leeks VS Iceberg Lettuce

What are the health benefits of Leeks compared to Iceberg Lettuce?

Leeks are a good source of vitamins A, C, and K, as well as minerals like iron and manganese. They also contain antioxidants and fiber, which can support digestive health and reduce inflammation. In comparison, iceberg lettuce is lower in nutrients but still provides hydration and some vitamins and minerals. Overall, leeks offer more health benefits due to their higher nutrient content.

Can I lose weight easier by eating more Leeks or Iceberg Lettuce?

Both leeks and iceberg lettuce are low in calories and can be beneficial for weight loss due to their high water and fiber content. However, iceberg lettuce is lower in calories compared to leeks, so it may be a better option if you are looking to lose weight. Incorporating a variety of vegetables, including both leeks and iceberg lettuce, into your diet can help you feel full and satisfied while consuming fewer calories, ultimately supporting weight loss.

Should I eat more Leeks or more Iceberg Lettuce to gain more muscles while training consistently?

To gain more muscle while training consistently, it's important to focus on consuming a variety of nutrient-dense foods. Both leeks and iceberg lettuce are low in calories and not particularly high in protein, which is essential for muscle growth. To support muscle development, prioritize foods rich in protein such as legumes, tofu, tempeh, nuts, seeds, and whole grains. Additionally, include plenty of fruits and vegetables for overall health and performance.

What is the environmental impact of producing Leeks compared to Iceberg Lettuce?

Leeks generally have a lower environmental impact compared to Iceberg Lettuce due to their lower water and resource requirements for cultivation. Leeks are typically grown with less water and fertilizer, making them a more sustainable option. Additionally, leeks have a longer growing season and can be stored for longer periods, reducing food waste.