Kiwi vs. Leek — In-Depth Nutrition Comparison
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The main differences between kiwi and leek
- Kiwi is richer in vitamin C, yet leek is richer in vitamin A, iron, manganese, vitamin B6, folate, and vitamin K.
- Daily need coverage for vitamin C for kiwi is 90% higher.
- Kiwi contains 2 times more potassium than leek. Kiwi contains 312mg of potassium, while leek contains 180mg.
- Leek has a lower glycemic index than kiwi.
Food types used in this article are Kiwifruit, green, raw and Leeks, (bulb and lower leaf-portion), raw.
Infographic
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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 PotassiumPotassium | +73.3% |
| Contains more ZincZinc | +16.7% |
| Contains less SodiumSodium | -85% |
| Contains more MagnesiumMagnesium | +64.7% |
| Contains more CalciumCalcium | +73.5% |
| Contains more IronIron | +577.4% |
| Contains more ManganeseManganese | +390.8% |
| Contains more SeleniumSelenium | +400% |
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 CVitamin C | +672.5% |
| Contains more Vitamin EVitamin E | +58.7% |
| Contains more Vitamin B5Vitamin B5 | +30.7% |
| Contains more Vitamin AVitamin A | +1975% |
| Contains more Vitamin B1Vitamin B1 | +122.2% |
| Contains more Vitamin B2Vitamin B2 | +20% |
| Contains more Vitamin B3Vitamin B3 | +17.3% |
| Contains more Vitamin B6Vitamin B6 | +269.8% |
| Contains more Vitamin KVitamin K | +16.6% |
| Contains more FolateFolate | +156% |
| Contains more CholineCholine | +21.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 92.7mg | 12mg | 90% |
| Iron | 0.31mg | 2.1mg | 22% |
| Manganese | 0.098mg | 0.481mg | 17% |
| Vitamin B6 | 0.063mg | 0.233mg | 13% |
| Folate | 25µg | 64µg | 10% |
| Vitamin A | 4µg | 83µg | 9% |
| Vitamin K | 40.3µg | 47µg | 6% |
| Fructose | 4.35g | 5% | |
| Fiber | 3g | 1.8g | 5% |
| Vitamin E | 1.46mg | 0.92mg | 4% |
| Potassium | 312mg | 180mg | 4% |
| Vitamin B1 | 0.027mg | 0.06mg | 3% |
| Magnesium | 17mg | 28mg | 3% |
| Calcium | 34mg | 59mg | 3% |
| Copper | 0.13mg | 0.12mg | 1% |
| Protein | 1.14g | 1.5g | 1% |
| Polyunsaturated fat | 0.287g | 0.166g | 1% |
| Sodium | 3mg | 20mg | 1% |
| Vitamin B5 | 0.183mg | 0.14mg | 1% |
| Selenium | 0.2µg | 1µg | 1% |
| Calories | 61kcal | 61kcal | 0% |
| Fats | 0.52g | 0.3g | 0% |
| Carbs | 14.66g | 14.15g | 0% |
| Net carbs | 11.66g | 12.35g | N/A |
| Sugar | 8.99g | 3.9g | N/A |
| Zinc | 0.14mg | 0.12mg | 0% |
| Phosphorus | 34mg | 35mg | 0% |
| Vitamin B2 | 0.025mg | 0.03mg | 0% |
| Vitamin B3 | 0.341mg | 0.4mg | 0% |
| Saturated fat | 0.029g | 0.04g | 0% |
| Choline | 7.8mg | 9.5mg | 0% |
| Monounsaturated fat | 0.047g | 0.004g | 0% |
| Tryptophan | 0.015mg | 0.012mg | 0% |
| Threonine | 0.047mg | 0.063mg | 0% |
| Isoleucine | 0.051mg | 0.052mg | 0% |
| Leucine | 0.066mg | 0.096mg | 0% |
| Lysine | 0.061mg | 0.078mg | 0% |
| Methionine | 0.024mg | 0.018mg | 0% |
| Phenylalanine | 0.044mg | 0.055mg | 0% |
| Valine | 0.057mg | 0.056mg | 0% |
| Histidine | 0.027mg | 0.025mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +73.3% |
| Contains more ProteinProtein | +31.6% |
| Contains more OtherOther | +72.1% |
~equal in
Carbs
~14.15g
~equal in
Water
~83g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -27.5% |
| Contains more Mono. FatMonounsaturated fat | +1075% |
| Contains more Poly. FatPolyunsaturated fat | +72.9% |
