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  6. Arrowroot vs. Leek

Arrowroot vs. Leek — In-Depth Nutrition Comparison

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Summary of differences between arrowroot and leek

  • Arrowroot has more folate, phosphorus, vitamin B3, potassium, and vitamin B1; however, leek is higher in vitamin A, manganese, vitamin C, and calcium.
  • Arrowroot covers your daily need for folate, 69% more than leek.
  • Arrowroot has 5 times more zinc than leek. While arrowroot has 0.63mg of zinc, leek has only 0.12mg.
  • The glycemic index of arrowroot is higher.

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

Infographic

Arrowroot 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 18% 1.8% 40% 83% 40% 17% 42% 3.4% 23% 3.8%
Leek
Leek
5
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 PotassiumPotassium +152.2%
Contains more ZincZinc +425%
Contains more PhosphorusPhosphorus +180%
Contains more MagnesiumMagnesium +12%
Contains more CalciumCalcium +883.3%
Contains less SodiumSodium -23.1%
Contains more ManganeseManganese +176.4%
Contains more SeleniumSelenium +42.9%
~equal in Iron ~2.1mg
~equal in Copper ~0.12mg

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 6.3% 0.33% 0% 0% 36% 14% 32% 18% 61% 0% 0% 254% 0%
Leek
Leek
5
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 B1Vitamin B1 +138.3%
Contains more Vitamin B2Vitamin B2 +96.7%
Contains more Vitamin B3Vitamin B3 +323.3%
Contains more Vitamin B5Vitamin B5 +108.6%
Contains more Vitamin B6Vitamin B6 +14.2%
Contains more FolateFolate +428.1%
Contains more Vitamin CVitamin C +531.6%
Contains more Vitamin AVitamin A +8200%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Arrowroot Leek DV% diff.
Folate 338µg 64µg 69%
Vitamin K 47µg 39%
Manganese 0.174mg 0.481mg 13%
Vitamin C 1.9mg 12mg 11%
Vitamin A 1µg 83µg 9%
Phosphorus 98mg 35mg 9%
Potassium 454mg 180mg 8%
Vitamin B3 1.693mg 0.4mg 8%
Vitamin B1 0.143mg 0.06mg 7%
Vitamin E 0.92mg 6%
Zinc 0.63mg 0.12mg 5%
Protein 4.24g 1.5g 5%
Calcium 6mg 59mg 5%
Vitamin B5 0.292mg 0.14mg 3%
Vitamin B6 0.266mg 0.233mg 3%
Fiber 1.3g 1.8g 2%
Vitamin B2 0.059mg 0.03mg 2%
Iron 2.22mg 2.1mg 2%
Choline 9.5mg 2%
Magnesium 25mg 28mg 1%
Selenium 0.7µg 1µg 1%
Calories 65kcal 61kcal 0%
Fats 0.2g 0.3g 0%
Carbs 13.39g 14.15g 0%
Net carbs 12.09g 12.35g N/A
Sugar 3.9g N/A
Copper 0.121mg 0.12mg 0%
Sodium 26mg 20mg 0%
Saturated fat 0.039g 0.04g 0%
Monounsaturated fat 0.004g 0.004g 0%
Polyunsaturated fat 0.092g 0.166g 0%
Tryptophan 0.012mg 0%
Threonine 0.063mg 0%
Isoleucine 0.052mg 0%
Leucine 0.096mg 0%
Lysine 0.078mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.055mg 0%
Valine 0.056mg 0%
Histidine 0.025mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 13% 81%
Protein: 4.24 g
Fats: 0.2 g
Carbs: 13.39 g
Water: 80.75 g
Other: 1.42 g
Leek
Leek
3
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more ProteinProtein +182.7%
Contains more OtherOther +35.2%
Contains more FatsFats +50%
~equal in Carbs ~14.15g
~equal in Water ~83g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 3% 68%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.092 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 Poly. FatPolyunsaturated fat +80.4%
~equal in Saturated fat ~0.04g
~equal in Monounsaturated fat ~0.004g

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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. Arrowroot - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168490/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.