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  6. Coconut oil vs. Leek

Coconut oil vs. Leek — In-Depth Nutrition Comparison

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Summary of differences between coconut oil and leek

  • Coconut oil has less vitamin K, vitamin A, iron, manganese, vitamin B6, folate, copper, vitamin C, and fiber than leek.
  • Coconut oil covers your daily need for saturated fat, 412% more than leek.
  • Leek has less saturated fat.
  • The glycemic index of leek is higher.

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

Infographic

Coconut oil 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 0% 0.3% 0% 1.9% 0% 0.55% 0% 0% 0% 0%
Leek
Leek
9
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 less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +5800%
Contains more PotassiumPotassium +∞%
Contains more IronIron +4100%
Contains more CopperCopper +∞%
Contains more ZincZinc +500%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

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% 2.2% 0% 0% 0% 0% 0% 0% 0% 1.5% 0% 0.16%
Leek
Leek
11
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 +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +736.4%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +7733.3%
Contains more FolateFolate +∞%
Contains more CholineCholine +3066.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Coconut oil Leek DV% diff.
Saturated fat 82.475g 0.04g 375%
Fats 99.06g 0.3g 152%
Calories 892kcal 61kcal 42%
Vitamin K 0.6µg 47µg 39%
Iron 0.05mg 2.1mg 26%
Manganese 0mg 0.481mg 21%
Vitamin B6 0mg 0.233mg 18%
Folate 0µg 64µg 16%
Monounsaturated fat 6.332g 0.004g 16%
Copper 0mg 0.12mg 13%
Vitamin C 0mg 12mg 13%
Polyunsaturated fat 1.702g 0.166g 10%
Vitamin A 0µg 83µg 9%
Magnesium 0mg 28mg 7%
Fiber 0g 1.8g 7%
Calcium 1mg 59mg 6%
Carbs 0g 14.15g 5%
Phosphorus 0mg 35mg 5%
Potassium 0mg 180mg 5%
Vitamin E 0.11mg 0.92mg 5%
Vitamin B1 0mg 0.06mg 5%
Protein 0g 1.5g 3%
Vitamin B3 0mg 0.4mg 3%
Vitamin B5 0mg 0.14mg 3%
Choline 0.3mg 9.5mg 2%
Vitamin B2 0mg 0.03mg 2%
Selenium 0µg 1µg 2%
Sodium 0mg 20mg 1%
Zinc 0.02mg 0.12mg 1%
Net carbs 0g 12.35g N/A
Sugar 0g 3.9g N/A
Trans fat 0.028g 0g N/A
Tryptophan 0mg 0.012mg 0%
Threonine 0mg 0.063mg 0%
Isoleucine 0mg 0.052mg 0%
Leucine 0mg 0.096mg 0%
Lysine 0mg 0.078mg 0%
Methionine 0mg 0.018mg 0%
Phenylalanine 0mg 0.055mg 0%
Valine 0mg 0.056mg 0%
Histidine 0mg 0.025mg 0%
Omega-3 - ALA 0.019g N/A
Omega-6 - Linoleic acid 1.676g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
99%
Protein: 0 g
Fats: 99.06 g
Carbs: 0 g
Water: 0.03 g
Other: 0.91 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 FatsFats +32920%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +276566.7%
Contains more OtherOther +15.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
91% 7% 2%
Saturated fat: Sat. Fat 82.475 g
Monounsaturated fat: Mono. Fat 6.332 g
Polyunsaturated fat: Poly. Fat 1.702 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 +158200%
Contains more Poly. FatPolyunsaturated fat +925.3%
Contains less Sat. FatSaturated fat -100%

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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. Coconut oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171412/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.