Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Fruits
  4. Dried fruit
  5. Compare
  6. Dried fruit vs. Leek

Dried fruit vs. Leek — In-Depth Nutrition Comparison

Compare

How are dried fruit and leek different?

  • Dried fruit is richer in vitamin A, potassium, copper, vitamin E, fiber, and vitamin B3, while leek is higher in vitamin K, folate, vitamin C, and manganese.
  • Dried fruit covers your daily need for vitamin A, 39% more than leek.
  • Dried fruit contains 6 times more vitamin B3 than leek. Dried fruit contains 2.589mg of vitamin B3, while leek contains 0.4mg.

Apricots, dried, sulfured, uncooked and Leeks, (bulb and lower leaf-portion), raw types were used in this article.

Infographic

Dried fruit 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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Leek
Leek
1
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 +14.3%
Contains more PotassiumPotassium +545.6%
Contains more IronIron +26.7%
Contains more CopperCopper +185.8%
Contains more ZincZinc +225%
Contains more PhosphorusPhosphorus +102.9%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +120%
Contains more ManganeseManganese +104.7%
~equal in Calcium ~59mg

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 Choline Choline 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
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 Choline Choline 40% 28% 18% 0% 15% 6.9% 7.5% 8.4% 54% 0% 118% 48% 5.2%
Contains more Vitamin AVitamin A +116.9%
Contains more Vitamin EVitamin E +370.7%
Contains more Vitamin B2Vitamin B2 +146.7%
Contains more Vitamin B3Vitamin B3 +547.3%
Contains more Vitamin B5Vitamin B5 +268.6%
Contains more CholineCholine +46.3%
Contains more Vitamin CVitamin C +1100%
Contains more Vitamin B1Vitamin B1 +300%
Contains more Vitamin B6Vitamin B6 +62.9%
Contains more Vitamin KVitamin K +1416.1%
Contains more FolateFolate +540%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Dried fruit Leek DV% diff.
Vitamin K 3.1µg 47µg 37%
Potassium 1162mg 180mg 29%
Copper 0.343mg 0.12mg 25%
Vitamin E 4.33mg 0.92mg 23%
Fiber 7.3g 1.8g 22%
Fructose 12.47g 16%
Carbs 62.64g 14.15g 16%
Folate 10µg 64µg 14%
Vitamin B3 2.589mg 0.4mg 14%
Vitamin C 1mg 12mg 12%
Manganese 0.235mg 0.481mg 11%
Vitamin A 180µg 83µg 11%
Calories 241kcal 61kcal 9%
Vitamin B5 0.516mg 0.14mg 8%
Vitamin B6 0.143mg 0.233mg 7%
Iron 2.66mg 2.1mg 7%
Phosphorus 71mg 35mg 5%
Vitamin B1 0.015mg 0.06mg 4%
Protein 3.39g 1.5g 4%
Vitamin B2 0.074mg 0.03mg 3%
Zinc 0.39mg 0.12mg 2%
Selenium 2.2µg 1µg 2%
Choline 13.9mg 9.5mg 1%
Polyunsaturated fat 0.074g 0.166g 1%
Magnesium 32mg 28mg 1%
Fats 0.51g 0.3g 0%
Net carbs 55.34g 12.35g N/A
Calcium 55mg 59mg 0%
Sugar 53.44g 3.9g N/A
Starch 0.35g 0%
Sodium 10mg 20mg 0%
Saturated fat 0.017g 0.04g 0%
Monounsaturated fat 0.074g 0.004g 0%
Tryptophan 0.016mg 0.012mg 0%
Threonine 0.073mg 0.063mg 0%
Isoleucine 0.063mg 0.052mg 0%
Leucine 0.105mg 0.096mg 0%
Lysine 0.083mg 0.078mg 0%
Methionine 0.015mg 0.018mg 0%
Phenylalanine 0.062mg 0.055mg 0%
Valine 0.078mg 0.056mg 0%
Histidine 0.047mg 0.025mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Leek
Leek
1
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more ProteinProtein +126%
Contains more FatsFats +70%
Contains more CarbsCarbs +342.7%
Contains more OtherOther +144.8%
Contains more WaterWater +168.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
10% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Leek
Leek
1
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 less Sat. FatSaturated fat -57.5%
Contains more Mono. FatMonounsaturated fat +1750%
Contains more Poly. FatPolyunsaturated fat +124.3%

People also compare

Dried fruit
Dried fruit vs Dates
Dates
Dried fruit
Dried fruit vs Prunes
Prunes
Dried fruit
Dried fruit vs Raisin
Raisin
Leek
Leek vs Onion
Onion
Leek
Leek vs Coriander
Coriander
Leek
Leek vs Parsley
Parsley

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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.