Dates vs. Leek — In-Depth Nutrition Comparison
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Summary of differences between dates and leek
- Dates have more fiber, potassium, copper, and vitamin B5; however, leek is higher in vitamin K, vitamin A, iron, vitamin C, folate, and manganese.
- Leek covers your daily need for vitamin K, 37% more than dates.
- Dates have 4 times more fiber than leek. While dates have 8g of fiber, leek has only 1.8g.
These are the specific foods used in this comparison Dates, deglet noor 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 more MagnesiumMagnesium | +53.6% |
| Contains more PotassiumPotassium | +264.4% |
| Contains more CopperCopper | +71.7% |
| Contains more ZincZinc | +141.7% |
| Contains more PhosphorusPhosphorus | +77.1% |
| Contains less SodiumSodium | -90% |
| Contains more SeleniumSelenium | +200% |
| Contains more CalciumCalcium | +51.3% |
| Contains more IronIron | +105.9% |
| Contains more ManganeseManganese | +83.6% |
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 B2Vitamin B2 | +120% |
| Contains more Vitamin B3Vitamin B3 | +218.5% |
| Contains more Vitamin B5Vitamin B5 | +320.7% |
| Contains more Vitamin CVitamin C | +2900% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1740% |
| Contains more Vitamin B1Vitamin B1 | +15.4% |
| Contains more Vitamin B6Vitamin B6 | +41.2% |
| Contains more Vitamin KVitamin K | +1640.7% |
| Contains more FolateFolate | +236.8% |
| Contains more CholineCholine | +50.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 2.7µg | 47µg | 37% |
| Fiber | 8g | 1.8g | 25% |
| Fructose | 19.56g | 24% | |
| Carbs | 75.03g | 14.15g | 20% |
| Potassium | 656mg | 180mg | 14% |
| Iron | 1.02mg | 2.1mg | 14% |
| Vitamin C | 0.4mg | 12mg | 13% |
| Folate | 19µg | 64µg | 11% |
| Calories | 282kcal | 61kcal | 11% |
| Copper | 0.206mg | 0.12mg | 10% |
| Manganese | 0.262mg | 0.481mg | 10% |
| Vitamin A | 0µg | 83µg | 9% |
| Vitamin B5 | 0.589mg | 0.14mg | 9% |
| Vitamin E | 0.05mg | 0.92mg | 6% |
| Vitamin B3 | 1.274mg | 0.4mg | 5% |
| Vitamin B6 | 0.165mg | 0.233mg | 5% |
| Magnesium | 43mg | 28mg | 4% |
| Phosphorus | 62mg | 35mg | 4% |
| Selenium | 3µg | 1µg | 4% |
| Vitamin B2 | 0.066mg | 0.03mg | 3% |
| Calcium | 39mg | 59mg | 2% |
| Zinc | 0.29mg | 0.12mg | 2% |
| Protein | 2.45g | 1.5g | 2% |
| Choline | 6.3mg | 9.5mg | 1% |
| Polyunsaturated fat | 0.019g | 0.166g | 1% |
| Vitamin B1 | 0.052mg | 0.06mg | 1% |
| Sodium | 2mg | 20mg | 1% |
| Fats | 0.39g | 0.3g | 0% |
| Net carbs | 67.03g | 12.35g | N/A |
| Sugar | 63.35g | 3.9g | N/A |
| Saturated fat | 0.032g | 0.04g | 0% |
| Monounsaturated fat | 0.036g | 0.004g | 0% |
| Tryptophan | 0.012mg | 0.012mg | 0% |
| Threonine | 0.043mg | 0.063mg | 0% |
| Isoleucine | 0.049mg | 0.052mg | 0% |
| Leucine | 0.084mg | 0.096mg | 0% |
| Lysine | 0.066mg | 0.078mg | 0% |
| Methionine | 0.022mg | 0.018mg | 0% |
| Phenylalanine | 0.05mg | 0.055mg | 0% |
| Valine | 0.071mg | 0.056mg | 0% |
| Histidine | 0.032mg | 0.025mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +63.3% |
| Contains more FatsFats | +30% |
| Contains more CarbsCarbs | +430.2% |
| Contains more OtherOther | +52.4% |
| Contains more WaterWater | +304.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -20% |
| Contains more Mono. FatMonounsaturated fat | +800% |
| Contains more Poly. FatPolyunsaturated fat | +773.7% |
