Coconut vs. Leek — In-Depth Nutrition Comparison
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Significant differences between coconut and leek
- Coconut has more manganese, copper, fiber, selenium, and phosphorus; however, leek is richer in vitamin K, vitamin A, vitamin B6, and vitamin C.
- Coconut covers your daily saturated fat needs 148% more than leek.
- Leek has 10 times less selenium than coconut. Coconut has 10.1µg of selenium, while leek has 1µg.
- Leek contains less saturated fat.
- Coconut has a higher glycemic index. The glycemic index of coconut is 59, while the glycemic index of leek is 32.
Specific food types used in this comparison are Nuts, coconut meat, raw and Leeks, (bulb and lower leaf-portion), raw.
Infographic
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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.
| Contains more MagnesiumMagnesium | +14.3% |
| Contains more PotassiumPotassium | +97.8% |
| Contains more IronIron | +15.7% |
| Contains more CopperCopper | +262.5% |
| Contains more ZincZinc | +816.7% |
| Contains more PhosphorusPhosphorus | +222.9% |
| Contains more ManganeseManganese | +211.9% |
| Contains more SeleniumSelenium | +910% |
| Contains more CalciumCalcium | +321.4% |
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.
| Contains more Vitamin B3Vitamin B3 | +35% |
| Contains more Vitamin B5Vitamin B5 | +114.3% |
| Contains more CholineCholine | +27.4% |
| Contains more Vitamin CVitamin C | +263.6% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +283.3% |
| Contains more Vitamin B2Vitamin B2 | +50% |
| Contains more Vitamin B6Vitamin B6 | +331.5% |
| Contains more Vitamin KVitamin K | +23400% |
| Contains more FolateFolate | +146.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Saturated fat | 29.698g | 0.04g | 135% |
| Fats | 33.49g | 0.3g | 51% |
| Manganese | 1.5mg | 0.481mg | 44% |
| Vitamin K | 0.2µg | 47µg | 39% |
| Copper | 0.435mg | 0.12mg | 35% |
| Fiber | 9g | 1.8g | 29% |
| Selenium | 10.1µg | 1µg | 17% |
| Calories | 354kcal | 61kcal | 15% |
| Vitamin B6 | 0.054mg | 0.233mg | 14% |
| Phosphorus | 113mg | 35mg | 11% |
| Folate | 26µg | 64µg | 10% |
| Vitamin C | 3.3mg | 12mg | 10% |
| Zinc | 1.1mg | 0.12mg | 9% |
| Vitamin A | 0µg | 83µg | 9% |
| Potassium | 356mg | 180mg | 5% |
| Calcium | 14mg | 59mg | 5% |
| Vitamin E | 0.24mg | 0.92mg | 5% |
| Iron | 2.43mg | 2.1mg | 4% |
| Monounsaturated fat | 1.425g | 0.004g | 4% |
| Protein | 3.33g | 1.5g | 4% |
| Vitamin B5 | 0.3mg | 0.14mg | 3% |
| Polyunsaturated fat | 0.366g | 0.166g | 1% |
| Vitamin B1 | 0.066mg | 0.06mg | 1% |
| Vitamin B3 | 0.54mg | 0.4mg | 1% |
| Vitamin B2 | 0.02mg | 0.03mg | 1% |
| Magnesium | 32mg | 28mg | 1% |
| Carbs | 15.23g | 14.15g | 0% |
| Net carbs | 6.23g | 12.35g | N/A |
| Sugar | 6.23g | 3.9g | N/A |
| Sodium | 20mg | 20mg | 0% |
| Choline | 12.1mg | 9.5mg | 0% |
| Tryptophan | 0.039mg | 0.012mg | 0% |
| Threonine | 0.121mg | 0.063mg | 0% |
| Isoleucine | 0.131mg | 0.052mg | 0% |
| Leucine | 0.247mg | 0.096mg | 0% |
| Lysine | 0.147mg | 0.078mg | 0% |
| Methionine | 0.062mg | 0.018mg | 0% |
| Phenylalanine | 0.169mg | 0.055mg | 0% |
| Valine | 0.202mg | 0.056mg | 0% |
| Histidine | 0.077mg | 0.025mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +122% |
| Contains more FatsFats | +11063.3% |
| Contains more WaterWater | +76.6% |
~equal in
Carbs
~14.15g
~equal in
Other
~1.05g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +35525% |
| Contains more Poly. FatPolyunsaturated fat | +120.5% |
| Contains less Sat. FatSaturated fat | -99.9% |
