Currant vs. Leek — In-Depth Nutrition Comparison
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Significant differences between Currant and Leek
- Currant has more Vitamin C, and Fiber, however, Leek is richer in Vitamin K, Folate, Iron, Manganese, Vitamin B6, Vitamin A RAE, and Vitamin E .
- Currant covers your daily Vitamin C needs 32% more than Leek.
- Leek has 2 times less Fiber than Currant. Currant has 4.3g of Fiber, while Leek has 1.8g.
Specific food types used in this comparison are Currants, red and white, raw and Leeks, (bulb and lower leaf-portion), raw.
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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
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Phosphorus
+25.7%
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Potassium
+52.8%
Contains
less
Sodium
-95%
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Zinc
+91.7%
Contains
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Calcium
+78.8%
Contains
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Iron
+110%
Contains
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Magnesium
+115.4%
Contains
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Copper
+12.1%
Contains
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Manganese
+158.6%
Contains
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Selenium
+66.7%
Contains
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Phosphorus
+25.7%
Contains
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Potassium
+52.8%
Contains
less
Sodium
-95%
Contains
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Zinc
+91.7%
Contains
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Calcium
+78.8%
Contains
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Iron
+110%
Contains
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Magnesium
+115.4%
Contains
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Copper
+12.1%
Contains
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Manganese
+158.6%
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Selenium
+66.7%
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.
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Contains
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Vitamin C
+241.7%
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Vitamin B2
+66.7%
Contains
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Vitamin A
+3869%
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Vitamin E
+820%
Contains
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Vitamin B1
+50%
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Vitamin B3
+300%
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Vitamin B5
+118.8%
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Vitamin B6
+232.9%
Contains
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Folate
+700%
Contains
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Vitamin K
+327.3%
Contains
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Vitamin C
+241.7%
Contains
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Vitamin B2
+66.7%
Contains
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Vitamin A
+3869%
Contains
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Vitamin E
+820%
Contains
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Vitamin B1
+50%
Contains
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Vitamin B3
+300%
Contains
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Vitamin B5
+118.8%
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Vitamin B6
+232.9%
Contains
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Folate
+700%
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Vitamin K
+327.3%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+50%
Contains
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Other
+61.5%
Equal in Protein - 1.5
Equal in Carbs - 14.15
Equal in Water - 83
Contains
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Fats
+50%
Contains
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Other
+61.5%
Equal in Protein - 1.5
Equal in Carbs - 14.15
Equal in Water - 83
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-57.5%
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Monounsaturated Fat
+600%
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Polyunsaturated fat
+88.6%
Contains
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Saturated Fat
-57.5%
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Monounsaturated Fat
+600%
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Polyunsaturated fat
+88.6%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 9.5g | 12.35g |
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| Protein | 1.4g | 1.5g |
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| Fats | 0.2g | 0.3g |
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| Carbs | 13.8g | 14.15g |
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| Calories | 56kcal | 61kcal |
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| Fructose | 3.53g |
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| Sugar | 7.37g | 3.9g |
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| Fiber | 4.3g | 1.8g |
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| Calcium | 33mg | 59mg |
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| Iron | 1mg | 2.1mg |
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| Magnesium | 13mg | 28mg |
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| Phosphorus | 44mg | 35mg |
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| Potassium | 275mg | 180mg |
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| Sodium | 1mg | 20mg |
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| Zinc | 0.23mg | 0.12mg |
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| Copper | 0.107mg | 0.12mg |
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| Manganese | 0.186mg | 0.481mg |
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| Selenium | 0.6µg | 1µg |
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| Vitamin A | 42IU | 1667IU |
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| Vitamin A RAE | 2µg | 83µg |
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| Vitamin E | 0.1mg | 0.92mg |
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| Vitamin C | 41mg | 12mg |
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| Vitamin B1 | 0.04mg | 0.06mg |
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| Vitamin B2 | 0.05mg | 0.03mg |
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| Vitamin B3 | 0.1mg | 0.4mg |
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| Vitamin B5 | 0.064mg | 0.14mg |
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| Vitamin B6 | 0.07mg | 0.233mg |
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| Folate | 8µg | 64µg |
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| Vitamin K | 11µg | 47µg |
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| Tryptophan | 0.012mg |
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| Threonine | 0.063mg |
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| Isoleucine | 0.052mg |
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| Leucine | 0.096mg |
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| Lysine | 0.078mg |
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| Methionine | 0.018mg |
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| Phenylalanine | 0.055mg |
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| Valine | 0.056mg |
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| Histidine | 0.025mg |
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| Saturated Fat | 0.017g | 0.04g |
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| Monounsaturated Fat | 0.028g | 0.004g |
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| Polyunsaturated fat | 0.088g | 0.166g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
18%
35%
Minerals Daily Need Coverage Score
17%
26%
Comparison summary
Which food is lower in Sugar?
Leek is lower in Sugar (difference - 3.47g)
Which food is cheaper?
Leek is cheaper (difference - $0.1)
Which food is richer in minerals?
Leek is relatively richer in minerals
Which food is richer in vitamins?
Leek is relatively richer in vitamins
Which food contains less Sodium?
Currant contains less Sodium (difference - 19mg)
Which food is lower in Saturated Fat?
Currant is lower in Saturated Fat (difference - 0.023g)
Which food is lower in glycemic index?
Currant is lower in glycemic index (difference - 7)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)