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  6. Plantain raw vs. Leek

Plantain raw vs. Leek — In-Depth Nutrition Comparison

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Summary of differences between plantain raw and leeks

  • Plantain raw has more potassium, vitamin C, and vitamin B6; however, leeks are higher in vitamin K, iron, vitamin A, folate, calcium, and vitamin E.
  • Leeks cover your daily need for vitamin K, 39% more than plantain raw.
  • Plantain raw has 3 times more potassium than leeks. While plantain raw has 499mg of potassium, leeks have only 180mg.

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

Infographic

Plantain raw 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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Leek
Leek
4
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 MagnesiumMagnesium +32.1%
Contains more PotassiumPotassium +177.2%
Contains more ZincZinc +16.7%
Contains less SodiumSodium -80%
Contains more SeleniumSelenium +50%
Contains more CalciumCalcium +1866.7%
Contains more IronIron +250%
Contains more CopperCopper +48.1%
~equal in Phosphorus ~35mg

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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17%
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 40% 28% 18% 0% 15% 6.9% 7.5% 8.4% 54% 0% 118% 48%
Contains more Vitamin CVitamin C +53.3%
Contains more Vitamin B2Vitamin B2 +80%
Contains more Vitamin B3Vitamin B3 +71.5%
Contains more Vitamin B5Vitamin B5 +85.7%
Contains more Vitamin B6Vitamin B6 +28.3%
Contains more Vitamin AVitamin A +48.2%
Contains more Vitamin EVitamin E +557.1%
Contains more Vitamin B1Vitamin B1 +15.4%
Contains more Vitamin KVitamin K +6614.3%
Contains more FolateFolate +190.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Plantain raw Leek DV% diff.
Vitamin K 0.7µg 47µg 39%
Manganese 0.481mg 21%
Iron 0.6mg 2.1mg 19%
Folate 22µg 64µg 11%
Potassium 499mg 180mg 9%
Vitamin C 18.4mg 12mg 7%
Carbs 31.89g 14.15g 6%
Calcium 3mg 59mg 6%
Vitamin E 0.14mg 0.92mg 5%
Vitamin B6 0.299mg 0.233mg 5%
Copper 0.081mg 0.12mg 4%
Calories 122kcal 61kcal 3%
Vitamin A 56µg 83µg 3%
Magnesium 37mg 28mg 2%
Fiber 2.3g 1.8g 2%
Vitamin B2 0.054mg 0.03mg 2%
Vitamin B3 0.686mg 0.4mg 2%
Vitamin B5 0.26mg 0.14mg 2%
Sodium 4mg 20mg 1%
Selenium 1.5µg 1µg 1%
Vitamin B1 0.052mg 0.06mg 1%
Choline 13.5mg 9.5mg 1%
Polyunsaturated fat 0.069g 0.166g 1%
Protein 1.3g 1.5g 0%
Fats 0.37g 0.3g 0%
Net carbs 29.59g 12.35g N/A
Sugar 15g 3.9g N/A
Zinc 0.14mg 0.12mg 0%
Phosphorus 34mg 35mg 0%
Saturated fat 0.143g 0.04g 0%
Monounsaturated fat 0.032g 0.004g 0%
Tryptophan 0.015mg 0.012mg 0%
Threonine 0.034mg 0.063mg 0%
Isoleucine 0.036mg 0.052mg 0%
Leucine 0.059mg 0.096mg 0%
Lysine 0.06mg 0.078mg 0%
Methionine 0.017mg 0.018mg 0%
Phenylalanine 0.044mg 0.055mg 0%
Valine 0.046mg 0.056mg 0%
Histidine 0.064mg 0.025mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Leek
Leek
2
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more FatsFats +23.3%
Contains more CarbsCarbs +125.4%
Contains more ProteinProtein +15.4%
Contains more WaterWater +27.1%
~equal in Other ~1.05g

Fat Type Comparison

Fat type breakdown side-by-side comparison
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 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 +700%
Contains less Sat. FatSaturated fat -72%
Contains more Poly. FatPolyunsaturated fat +140.6%

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.