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Apple vs. Leek — In-Depth Nutrition Comparison

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How are Apple and Leek different?

  • Leek has more Vitamin K, Iron, Manganese, Folate, Vitamin B6, Copper, Vitamin A RAE, Vitamin C, Magnesium, and Calcium than Apple.
  • Daily need coverage for Vitamin K from Leek is 37% higher.

Apples, raw, with skin and Leeks, (bulb and lower leaf-portion), raw are the varieties used in this article.

Infographic

Apple 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.
Apple
Apple
1
:
9
Leek
Leek
Contains less Sodium -95%
Contains more Calcium +883.3%
Contains more Iron +1650%
Contains more Magnesium +460%
Contains more Phosphorus +218.2%
Contains more Potassium +68.2%
Contains more Zinc +200%
Contains more Copper +344.4%
Contains more Manganese +1274.3%
Contains more Selenium +∞%
Apple
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 5% 4% 5% 10% 1% 2% 9% 5% 0%
Leek
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 79% 20% 15% 16% 3% 4% 40% 63% 6%
Contains less Sodium -95%
Contains more Calcium +883.3%
Contains more Iron +1650%
Contains more Magnesium +460%
Contains more Phosphorus +218.2%
Contains more Potassium +68.2%
Contains more Zinc +200%
Contains more Copper +344.4%
Contains more Manganese +1274.3%
Contains more Selenium +∞%

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.
Apple
Apple
0
:
10
Leek
Leek
Contains more Vitamin A +2987%
Contains more Vitamin E +411.1%
Contains more Vitamin C +160.9%
Contains more Vitamin B1 +252.9%
Contains more Vitamin B2 +15.4%
Contains more Vitamin B3 +339.6%
Contains more Vitamin B5 +129.5%
Contains more Vitamin B6 +468.3%
Contains more Folate +2033.3%
Contains more Vitamin K +2036.4%
Apple
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 4% 0% 16% 5% 6% 2% 4% 10% 3% 0% 6%
Leek
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 101% 19% 0% 40% 15% 7% 8% 9% 54% 48% 0% 118%
Contains more Vitamin A +2987%
Contains more Vitamin E +411.1%
Contains more Vitamin C +160.9%
Contains more Vitamin B1 +252.9%
Contains more Vitamin B2 +15.4%
Contains more Vitamin B3 +339.6%
Contains more Vitamin B5 +129.5%
Contains more Vitamin B6 +468.3%
Contains more Folate +2033.3%
Contains more Vitamin K +2036.4%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Apple
Apple
1
:
4
Leek
Leek
Contains more Protein +476.9%
Contains more Fats +76.5%
Contains more Other +425%
Equal in Carbs - 14.15
Equal in Water - 83
Apple
14% 86%
Protein: 0.26 g
Fats: 0.17 g
Carbs: 13.81 g
Water: 85.56 g
Other: 0.2 g
Leek
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more Protein +476.9%
Contains more Fats +76.5%
Contains more Other +425%
Equal in Carbs - 14.15
Equal in Water - 83

Fat Type Comparison

Fat type breakdown side-by-side comparison
Apple
Apple
2
:
1
Leek
Leek
Contains less Saturated Fat -30%
Contains more Monounsaturated Fat +75%
Contains more Polyunsaturated fat +225.5%
Apple
33% 8% 59%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.051 g
Leek
19% 2% 79%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.166 g
Contains less Saturated Fat -30%
Contains more Monounsaturated Fat +75%
Contains more Polyunsaturated fat +225.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Apple Leek
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Apple Leek Opinion
Net carbs 11.41g 12.35g Leek
Protein 0.26g 1.5g Leek
Fats 0.17g 0.3g Leek
Carbs 13.81g 14.15g Leek
Calories 52kcal 61kcal Leek
Starch 0.05g Apple
Fructose 5.9g Apple
Sugar 10.39g 3.9g Leek
Fiber 2.4g 1.8g Apple
Calcium 6mg 59mg Leek
Iron 0.12mg 2.1mg Leek
Magnesium 5mg 28mg Leek
Phosphorus 11mg 35mg Leek
Potassium 107mg 180mg Leek
Sodium 1mg 20mg Apple
Zinc 0.04mg 0.12mg Leek
Copper 0.027mg 0.12mg Leek
Manganese 0.035mg 0.481mg Leek
Selenium 0µg 1µg Leek
Vitamin A 54IU 1667IU Leek
Vitamin A RAE 3µg 83µg Leek
Vitamin E 0.18mg 0.92mg Leek
Vitamin C 4.6mg 12mg Leek
Vitamin B1 0.017mg 0.06mg Leek
Vitamin B2 0.026mg 0.03mg Leek
Vitamin B3 0.091mg 0.4mg Leek
Vitamin B5 0.061mg 0.14mg Leek
Vitamin B6 0.041mg 0.233mg Leek
Folate 3µg 64µg Leek
Vitamin K 2.2µg 47µg Leek
Tryptophan 0.001mg 0.012mg Leek
Threonine 0.006mg 0.063mg Leek
Isoleucine 0.006mg 0.052mg Leek
Leucine 0.013mg 0.096mg Leek
Lysine 0.012mg 0.078mg Leek
Methionine 0.001mg 0.018mg Leek
Phenylalanine 0.006mg 0.055mg Leek
Valine 0.012mg 0.056mg Leek
Histidine 0.005mg 0.025mg Leek
Saturated Fat 0.028g 0.04g Apple
Monounsaturated Fat 0.007g 0.004g Apple
Polyunsaturated fat 0.051g 0.166g Leek

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Apple Leek
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
5%
Apple
35%
Leek
Minerals Daily Need Coverage Score
4%
Apple
26%
Leek

Comparison summary

Which food is lower in Sugar?
Leek
Leek is lower in Sugar (difference - 6.49g)
Which food is lower in glycemic index?
Leek
Leek is lower in glycemic index (difference - 4)
Which food is cheaper?
Leek
Leek is cheaper (difference - $0.1)
Which food is richer in minerals?
Leek
Leek is relatively richer in minerals
Which food is richer in vitamins?
Leek
Leek is relatively richer in vitamins
Which food contains less Sodium?
Apple
Apple contains less Sodium (difference - 19mg)
Which food is lower in Saturated Fat?
Apple
Apple is lower in Saturated Fat (difference - 0.012g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/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.