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  6. Breadfruit vs. Leek

Breadfruit vs. Leek — In-Depth Nutrition Comparison

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A recap on differences between breadfruit and leek

  • Breadfruit is higher in vitamin C, fiber, potassium, and vitamin B5, yet leek is higher in vitamin K, vitamin A, iron, manganese, folate, and vitamin B6.
  • Leek covers your daily vitamin K needs 39% more than breadfruit.
  • Breadfruit contains 3 times more vitamin B5 than leek. While breadfruit contains 0.457mg of vitamin B5, leek contains only 0.14mg.
  • The glycemic index of leek is lower.

Food varieties used in this article are Breadfruit, raw and Leeks, (bulb and lower leaf-portion), raw.

Infographic

Breadfruit 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% 5.1% 43% 20% 28% 3.3% 13% 0.26% 7.8% 3.3%
Leek
Leek
7
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 +172.2%
Contains less SodiumSodium -90%
Contains more MagnesiumMagnesium +12%
Contains more CalciumCalcium +247.1%
Contains more IronIron +288.9%
Contains more CopperCopper +42.9%
Contains more PhosphorusPhosphorus +16.7%
Contains more ManganeseManganese +701.7%
Contains more SeleniumSelenium +66.7%
~equal in Zinc ~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 97% 0% 2% 0% 28% 6.9% 17% 27% 23% 0% 1.3% 11% 5.3%
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 CVitamin C +141.7%
Contains more Vitamin B1Vitamin B1 +83.3%
Contains more Vitamin B3Vitamin B3 +125%
Contains more Vitamin B5Vitamin B5 +226.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +820%
Contains more Vitamin B6Vitamin B6 +133%
Contains more Vitamin KVitamin K +9300%
Contains more FolateFolate +357.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.03mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~9.5mg

All nutrients comparison - raw data values

Nutrient Breadfruit Leek DV% diff.
Vitamin K 0.5µg 47µg 39%
Iron 0.54mg 2.1mg 20%
Vitamin C 29mg 12mg 19%
Manganese 0.06mg 0.481mg 18%
Folate 14µg 64µg 13%
Fiber 4.9g 1.8g 12%
Vitamin B6 0.1mg 0.233mg 10%
Vitamin A 0µg 83µg 9%
Potassium 490mg 180mg 9%
Vitamin B5 0.457mg 0.14mg 6%
Vitamin E 0.1mg 0.92mg 5%
Vitamin B1 0.11mg 0.06mg 4%
Carbs 27.12g 14.15g 4%
Calcium 17mg 59mg 4%
Copper 0.084mg 0.12mg 4%
Vitamin B3 0.9mg 0.4mg 3%
Calories 103kcal 61kcal 2%
Sodium 2mg 20mg 1%
Phosphorus 30mg 35mg 1%
Selenium 0.6µg 1µg 1%
Protein 1.07g 1.5g 1%
Magnesium 25mg 28mg 1%
Polyunsaturated fat 0.066g 0.166g 1%
Fats 0.23g 0.3g 0%
Net carbs 22.22g 12.35g N/A
Sugar 11g 3.9g N/A
Zinc 0.12mg 0.12mg 0%
Vitamin B2 0.03mg 0.03mg 0%
Saturated fat 0.048g 0.04g 0%
Choline 9.8mg 9.5mg 0%
Monounsaturated fat 0.034g 0.004g 0%
Tryptophan 0.012mg 0%
Threonine 0.052mg 0.063mg 0%
Isoleucine 0.064mg 0.052mg 0%
Leucine 0.065mg 0.096mg 0%
Lysine 0.037mg 0.078mg 0%
Methionine 0.01mg 0.018mg 0%
Phenylalanine 0.026mg 0.055mg 0%
Valine 0.047mg 0.056mg 0%
Histidine 0.025mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
27% 71%
Protein: 1.07 g
Fats: 0.23 g
Carbs: 27.12 g
Water: 70.65 g
Other: 0.93 g
Leek
Leek
4
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more CarbsCarbs +91.7%
Contains more ProteinProtein +40.2%
Contains more FatsFats +30.4%
Contains more WaterWater +17.5%
Contains more OtherOther +12.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
32% 23% 45%
Saturated fat: Sat. Fat 0.048 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.066 g
Leek
Leek
2
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 +750%
Contains less Sat. FatSaturated fat -16.7%
Contains more Poly. FatPolyunsaturated fat +151.5%

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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. Breadfruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171714/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.