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  6. Dates vs. Leek

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, Iron, Vitamin C, Folate, Manganese, and Vitamin A RAE.
  • Leek covers your daily need of 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.

Infographic

Dates 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.
Dates
Dates
7
:
3
Leek
Leek
Contains more Magnesium +53.6%
Contains more Phosphorus +77.1%
Contains more Potassium +264.4%
Contains less Sodium -90%
Contains more Zinc +141.7%
Contains more Copper +71.7%
Contains more Selenium +200%
Contains more Calcium +51.3%
Contains more Iron +105.9%
Contains more Manganese +83.6%
Dates
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 12% 39% 31% 27% 58% 1% 8% 69% 35% 17%
Leek
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 79% 20% 15% 16% 3% 4% 40% 63% 6%
Contains more Magnesium +53.6%
Contains more Phosphorus +77.1%
Contains more Potassium +264.4%
Contains less Sodium -90%
Contains more Zinc +141.7%
Contains more Copper +71.7%
Contains more Selenium +200%
Contains more Calcium +51.3%
Contains more Iron +105.9%
Contains more Manganese +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.
Dates
Dates
3
:
7
Leek
Leek
Contains more Vitamin B2 +120%
Contains more Vitamin B3 +218.5%
Contains more Vitamin B5 +320.7%
Contains more Vitamin A +16570%
Contains more Vitamin E +1740%
Contains more Vitamin C +2900%
Contains more Vitamin B1 +15.4%
Contains more Vitamin B6 +41.2%
Contains more Folate +236.8%
Contains more Vitamin K +1640.7%
Dates
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 2% 14% 16% 24% 36% 39% 15% 0% 7%
Leek
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 101% 19% 0% 40% 15% 7% 8% 9% 54% 48% 0% 118%
Contains more Vitamin B2 +120%
Contains more Vitamin B3 +218.5%
Contains more Vitamin B5 +320.7%
Contains more Vitamin A +16570%
Contains more Vitamin E +1740%
Contains more Vitamin C +2900%
Contains more Vitamin B1 +15.4%
Contains more Vitamin B6 +41.2%
Contains more Folate +236.8%
Contains more Vitamin K +1640.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
Dates
4
:
1
Leek
Leek
Contains more Protein +63.3%
Contains more Fats +30%
Contains more Carbs +430.2%
Contains more Other +52.4%
Contains more Water +304.3%
Dates
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Leek
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more Protein +63.3%
Contains more Fats +30%
Contains more Carbs +430.2%
Contains more Other +52.4%
Contains more Water +304.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dates
Dates
2
:
1
Leek
Leek
Contains less Saturated Fat -20%
Contains more Monounsaturated Fat +800%
Contains more Polyunsaturated fat +773.7%
Dates
37% 41% 22%
Saturated Fat: 0.032 g
Monounsaturated Fat: 0.036 g
Polyunsaturated fat: 0.019 g
Leek
19% 2% 79%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.166 g
Contains less Saturated Fat -20%
Contains more Monounsaturated Fat +800%
Contains more Polyunsaturated fat +773.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Dates Leek
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Dates Leek Opinion
Net carbs 67.03g 12.35g Dates
Protein 2.45g 1.5g Dates
Fats 0.39g 0.3g Dates
Carbs 75.03g 14.15g Dates
Calories 282kcal 61kcal Dates
Fructose 19.56g Dates
Sugar 63.35g 3.9g Leek
Fiber 8g 1.8g Dates
Calcium 39mg 59mg Leek
Iron 1.02mg 2.1mg Leek
Magnesium 43mg 28mg Dates
Phosphorus 62mg 35mg Dates
Potassium 656mg 180mg Dates
Sodium 2mg 20mg Dates
Zinc 0.29mg 0.12mg Dates
Copper 0.206mg 0.12mg Dates
Manganese 0.262mg 0.481mg Leek
Selenium 3µg 1µg Dates
Vitamin A 10IU 1667IU Leek
Vitamin A RAE 0µg 83µg Leek
Vitamin E 0.05mg 0.92mg Leek
Vitamin C 0.4mg 12mg Leek
Vitamin B1 0.052mg 0.06mg Leek
Vitamin B2 0.066mg 0.03mg Dates
Vitamin B3 1.274mg 0.4mg Dates
Vitamin B5 0.589mg 0.14mg Dates
Vitamin B6 0.165mg 0.233mg Leek
Folate 19µg 64µg Leek
Vitamin K 2.7µg 47µg Leek
Tryptophan 0.012mg 0.012mg
Threonine 0.043mg 0.063mg Leek
Isoleucine 0.049mg 0.052mg Leek
Leucine 0.084mg 0.096mg Leek
Lysine 0.066mg 0.078mg Leek
Methionine 0.022mg 0.018mg Dates
Phenylalanine 0.05mg 0.055mg Leek
Valine 0.071mg 0.056mg Dates
Histidine 0.032mg 0.025mg Dates
Saturated Fat 0.032g 0.04g Dates
Monounsaturated Fat 0.036g 0.004g Dates
Polyunsaturated fat 0.019g 0.166g Leek

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates Leek
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
12%
Dates
35%
Leek
Minerals Daily Need Coverage Score
29%
Dates
26%
Leek

Comparison summary

Which food is lower in Sugar?
Leek
Leek is lower in Sugar (difference - 59.45g)
Which food is lower in glycemic index?
Leek
Leek is lower in glycemic index (difference - 10)
Which food is cheaper?
Leek
Leek is cheaper (difference - $1.6)
Which food is richer in vitamins?
Leek
Leek is relatively richer in vitamins
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 18mg)
Which food is lower in Saturated Fat?
Dates
Dates is lower in Saturated Fat (difference - 0.008g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/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.