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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

Kiwi 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.
Kiwi
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 10% 28% 12% 43% 3.8% 15% 0.39% 13% 1.1%
Leek
5
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 +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%
~equal in Copper ~0.12mg
~equal in Phosphorus ~35mg

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.
Kiwi
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 309% 1.3% 29% 0% 6.8% 5.8% 6.4% 11% 15% 0% 101% 19% 4.3%
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 +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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kiwi
3
15% 83%
Protein: 1.14 g
Fats: 0.52 g
Carbs: 14.66 g
Water: 83.07 g
Other: 0.61 g
Leek
2
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
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
Kiwi
3
8% 13% 79%
Saturated fat: Sat. Fat 0.029 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.287 g
Leek
0
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 -27.5%
Contains more Mono. FatMonounsaturated fat +1075%
Contains more Poly. FatPolyunsaturated fat +72.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kiwi Leek 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kiwi Leek
Low Calories diet Equal
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
39%
Kiwi
27%
Leek
Minerals Daily Need Coverage Score
14%
Kiwi
26%
Leek

Comparison summary

Which food is lower in Sugar?
Leek
Leek is lower in Sugar (difference - 5.09g)
Which food is lower in glycemic index?
Leek
Leek is lower in glycemic index (difference - 26)
Which food is cheaper?
Leek
Leek is cheaper (difference - $0.1)
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 contains less Sodium?
Kiwi
Kiwi contains less Sodium (difference - 17mg)
Which food is lower in Saturated fat?
Kiwi
Kiwi is lower in Saturated fat (difference - 0.011g)
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. Kiwi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168153/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.