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  6. Blackberry vs. Leek

Blackberry vs. Leek — In-Depth Nutrition Comparison

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How are blackberries and leeks different?

  • Blackberries are richer in fiber, vitamin C, and manganese, while leeks are higher in vitamin A, vitamin K, iron, vitamin B6, and folate.
  • Leeks cover your daily need for vitamin A, 29% more than blackberries.
  • Blackberries contain 4 times more zinc than leeks. Blackberries contain 0.53mg of zinc, while leeks contain 0.12mg.

Blackberries, raw and Leeks, (bulb and lower leaf-portion), raw types were used in this article.

Infographic

Blackberry 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 14% 8.7% 14% 23% 55% 14% 9.4% 0.13% 84% 2.2%
Leek
Leek
6
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 CopperCopper +37.5%
Contains more ZincZinc +341.7%
Contains less SodiumSodium -95%
Contains more ManganeseManganese +34.3%
Contains more MagnesiumMagnesium +40%
Contains more CalciumCalcium +103.4%
Contains more PotassiumPotassium +11.1%
Contains more IronIron +238.7%
Contains more PhosphorusPhosphorus +59.1%
Contains more SeleniumSelenium +150%

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 70% 3.7% 23% 0% 5% 6% 12% 17% 6.9% 0% 50% 19%
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 40% 28% 18% 0% 15% 6.9% 7.5% 8.4% 54% 0% 118% 48%
Contains more Vitamin CVitamin C +75%
Contains more Vitamin EVitamin E +27.2%
Contains more Vitamin B3Vitamin B3 +61.5%
Contains more Vitamin B5Vitamin B5 +97.1%
Contains more Vitamin AVitamin A +654.5%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B2Vitamin B2 +15.4%
Contains more Vitamin B6Vitamin B6 +676.7%
Contains more Vitamin KVitamin K +137.4%
Contains more FolateFolate +156%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Blackberry Leek DV% diff.
Vitamin K 19.8µg 47µg 23%
Iron 0.62mg 2.1mg 19%
Vitamin B6 0.03mg 0.233mg 16%
Fiber 5.3g 1.8g 14%
Vitamin C 21mg 12mg 10%
Folate 25µg 64µg 10%
Vitamin A 11µg 83µg 8%
Manganese 0.646mg 0.481mg 7%
Copper 0.165mg 0.12mg 5%
Zinc 0.53mg 0.12mg 4%
Calcium 29mg 59mg 3%
Vitamin B1 0.02mg 0.06mg 3%
Vitamin B5 0.276mg 0.14mg 3%
Fructose 2.4g 3%
Carbs 9.61g 14.15g 2%
Magnesium 20mg 28mg 2%
Phosphorus 22mg 35mg 2%
Vitamin E 1.17mg 0.92mg 2%
Vitamin B3 0.646mg 0.4mg 2%
Calories 43kcal 61kcal 1%
Potassium 162mg 180mg 1%
Sodium 1mg 20mg 1%
Selenium 0.4µg 1µg 1%
Polyunsaturated fat 0.28g 0.166g 1%
Protein 1.39g 1.5g 0%
Fats 0.49g 0.3g 0%
Net carbs 4.31g 12.35g N/A
Sugar 4.88g 3.9g N/A
Vitamin B2 0.026mg 0.03mg 0%
Choline 8.5mg 9.5mg 0%
Saturated fat 0.014g 0.04g 0%
Monounsaturated fat 0.047g 0.004g 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
10% 88%
Protein: 1.39 g
Fats: 0.49 g
Carbs: 9.61 g
Water: 88.15 g
Other: 0.36 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 FatsFats +63.3%
Contains more CarbsCarbs +47.2%
Contains more OtherOther +191.7%
~equal in Protein ~1.5g
~equal in Water ~83g

Fat Type Comparison

Fat type breakdown side-by-side comparison
4% 14% 82%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.28 g
Leek
Leek
0
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 less Sat. FatSaturated fat -65%
Contains more Mono. FatMonounsaturated fat +1075%
Contains more Poly. FatPolyunsaturated fat +68.7%

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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. Blackberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/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.