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Jujube vs. Leek — In-Depth Nutrition Comparison

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Important differences between jujube and leek

  • Jujube has more vitamin C; however, leek has more vitamin A, iron, manganese, vitamin B6, and copper.
  • Jujube's daily need coverage for vitamin C is 63% more.

The food varieties used in the comparison are Jujube, raw and Leeks, (bulb and lower leaf-portion), raw.

Infographic

Jujube 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.
Jujube
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 6.3% 22% 18% 24% 1.4% 9.9% 0.39% 11% 0%
Leek
8
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 PotassiumPotassium +38.9%
Contains less SodiumSodium -85%
Contains more MagnesiumMagnesium +180%
Contains more CalciumCalcium +181%
Contains more IronIron +337.5%
Contains more CopperCopper +64.4%
Contains more ZincZinc +140%
Contains more PhosphorusPhosphorus +52.2%
Contains more ManganeseManganese +472.6%

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.
Jujube
3
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 230% 0.67% 0% 0% 5% 9.2% 17% 0% 19% 0% 0% 0% 0%
Leek
8
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 CVitamin C +475%
Contains more Vitamin B2Vitamin B2 +33.3%
Contains more Vitamin B3Vitamin B3 +125%
Contains more Vitamin AVitamin A +4050%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B6Vitamin B6 +187.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Jujube
1
20% 78%
Protein: 1.2 g
Fats: 0.2 g
Carbs: 20.23 g
Water: 77.86 g
Other: 0.51 g
Leek
4
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more CarbsCarbs +43%
Contains more ProteinProtein +25%
Contains more FatsFats +50%
Contains more OtherOther +105.9%
~equal in Water ~83g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Jujube Leek DV% diff.
Vitamin C 69mg 12mg 63%
Vitamin K 47µg 39%
Iron 0.48mg 2.1mg 20%
Manganese 0.084mg 0.481mg 17%
Folate 64µg 16%
Vitamin B6 0.081mg 0.233mg 12%
Vitamin A 2µg 83µg 9%
Fiber 1.8g 7%
Vitamin E 0.92mg 6%
Copper 0.073mg 0.12mg 5%
Magnesium 10mg 28mg 4%
Calcium 21mg 59mg 4%
Vitamin B1 0.02mg 0.06mg 3%
Vitamin B3 0.9mg 0.4mg 3%
Vitamin B5 0.14mg 3%
Phosphorus 23mg 35mg 2%
Potassium 250mg 180mg 2%
Carbs 20.23g 14.15g 2%
Choline 9.5mg 2%
Selenium 1µg 2%
Polyunsaturated fat 0.166g 1%
Calories 79kcal 61kcal 1%
Vitamin B2 0.04mg 0.03mg 1%
Protein 1.2g 1.5g 1%
Sodium 3mg 20mg 1%
Zinc 0.05mg 0.12mg 1%
Fats 0.2g 0.3g 0%
Net carbs 20.23g 12.35g N/A
Sugar 3.9g N/A
Saturated fat 0.04g 0%
Monounsaturated fat 0.004g 0%
Tryptophan 0.012mg 0%
Threonine 0.063mg 0%
Isoleucine 0.052mg 0%
Leucine 0.096mg 0%
Lysine 0.078mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.055mg 0%
Valine 0.056mg 0%
Histidine 0.025mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Jujube Leek
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
22%
Jujube
27%
Leek
Minerals Daily Need Coverage Score
10%
Jujube
26%
Leek

Comparison summary

Which food is richer in minerals?
Leek
Leek is relatively richer in minerals
Which food is richer in vitamins?
Leek
Leek is relatively richer in vitamins
Which food is lower in Sugar?
Jujube
Jujube is lower in Sugar (difference - 3.9g)
Which food contains less Sodium?
Jujube
Jujube contains less Sodium (difference - 17mg)
Which food is lower in Saturated fat?
Jujube
Jujube is lower in Saturated fat (difference - 0.04g)
Which food is lower in glycemic index?
Jujube
Jujube is lower in glycemic index (difference - 5)
Which food is cheaper?
Jujube
Jujube is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Jujube - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168151/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.