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  6. Almond butter vs. Leek

Almond butter vs. Leek — In-Depth Nutrition Comparison

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Differences between almond butter and leek

  • Almond butter has more vitamin E, copper, manganese, vitamin B2, phosphorus, magnesium, fiber, and zinc, while leek has more vitamin K and vitamin A.
  • Almond butter's daily need coverage for vitamin E is 155% higher.
  • Leek contains 31 times less vitamin B2 than almond butter. Almond butter contains 0.939mg of vitamin B2, while leek contains 0.03mg.

The food types used in this comparison are Nuts, almond butter, plain, without salt added and Leeks, (bulb and lower leaf-portion), raw.

Infographic

Almond butter 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 199% 104% 66% 131% 311% 90% 218% 0.91% 278% 13%
Leek
Leek
0
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 +896.4%
Contains more CalciumCalcium +488.1%
Contains more PotassiumPotassium +315.6%
Contains more IronIron +66.2%
Contains more CopperCopper +678.3%
Contains more ZincZinc +2641.7%
Contains more PhosphorusPhosphorus +1351.4%
Contains less SodiumSodium -65%
Contains more ManganeseManganese +343%
Contains more SeleniumSelenium +140%

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 484% 0% 10% 217% 59% 19% 24% 0% 0% 40% 28%
Leek
Leek
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 40% 28% 18% 0% 15% 6.9% 7.5% 8.4% 54% 0% 118% 48% 5.2%
Contains more Vitamin EVitamin E +2531.5%
Contains more Vitamin B2Vitamin B2 +3030%
Contains more Vitamin B3Vitamin B3 +688.8%
Contains more Vitamin B5Vitamin B5 +127.1%
Contains more CholineCholine +448.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +46.3%
Contains more Vitamin B6Vitamin B6 +126.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +20.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Almond butter Leek DV% diff.
Vitamin E 24.21mg 0.92mg 155%
Copper 0.934mg 0.12mg 90%
Polyunsaturated fat 13.613g 0.166g 90%
Fats 55.5g 0.3g 85%
Monounsaturated fat 32.445g 0.004g 81%
Manganese 2.131mg 0.481mg 72%
Vitamin B2 0.939mg 0.03mg 70%
Phosphorus 508mg 35mg 68%
Magnesium 279mg 28mg 60%
Vitamin K 0µg 47µg 39%
Protein 20.96g 1.5g 39%
Fiber 10.3g 1.8g 34%
Calcium 347mg 59mg 29%
Zinc 3.29mg 0.12mg 29%
Calories 614kcal 61kcal 28%
Saturated fat 4.152g 0.04g 19%
Iron 3.49mg 2.1mg 17%
Potassium 748mg 180mg 17%
Vitamin B3 3.155mg 0.4mg 17%
Vitamin C 0mg 12mg 13%
Vitamin B6 0.103mg 0.233mg 10%
Vitamin A 0µg 83µg 9%
Choline 52.1mg 9.5mg 8%
Vitamin B5 0.318mg 0.14mg 4%
Folate 53µg 64µg 3%
Selenium 2.4µg 1µg 3%
Vitamin B1 0.041mg 0.06mg 2%
Carbs 18.82g 14.15g 2%
Sodium 7mg 20mg 1%
Net carbs 8.52g 12.35g N/A
Sugar 4.43g 3.9g N/A
Starch 0.08g 0%
Tryptophan 0.159mg 0.012mg 0%
Threonine 0.555mg 0.063mg 0%
Isoleucine 0.813mg 0.052mg 0%
Leucine 1.483mg 0.096mg 0%
Lysine 0.612mg 0.078mg 0%
Methionine 0.122mg 0.018mg 0%
Phenylalanine 1.149mg 0.055mg 0%
Valine 0.937mg 0.056mg 0%
Histidine 0.55mg 0.025mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
21% 56% 19% 3%
Protein: 20.96 g
Fats: 55.5 g
Carbs: 18.82 g
Water: 1.64 g
Other: 3.08 g
Leek
Leek
1
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more ProteinProtein +1297.3%
Contains more FatsFats +18400%
Contains more CarbsCarbs +33%
Contains more OtherOther +193.3%
Contains more WaterWater +4961%

Fat Type Comparison

Fat type breakdown side-by-side comparison
8% 65% 27%
Saturated fat: Sat. Fat 4.152 g
Monounsaturated fat: Mono. Fat 32.445 g
Polyunsaturated fat: Poly. Fat 13.613 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 +811025%
Contains more Poly. FatPolyunsaturated fat +8100.6%
Contains less Sat. FatSaturated fat -99%

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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. Almond butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168588/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.