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  6. Leek vs. Avocado

Leek vs. Avocado — In-Depth Nutrition Comparison

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Summary of differences between Leek and Avocado

  • Leek has more Vitamin K, Iron, Manganese, and Vitamin A RAE, however, Avocado is higher in Vitamin B5, Fiber, Potassium, Vitamin B3, and Copper.
  • Avocado covers your daily need of Vitamin B5 25% more than Leek.
  • Leek has 12 times more Vitamin A RAE than Avocado. While Leek has 83µg of Vitamin A RAE, Avocado has only 7µg.
  • Leek has less Saturated Fat.

These are the specific foods used in this comparison Leeks, (bulb and lower leaf-portion), raw and Avocados, raw, all commercial varieties.

Infographic

Leek vs Avocado 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.
Leek
Leek
4
:
6
Avocado
Avocado
Contains more Calcium +391.7%
Contains more Iron +281.8%
Contains more Manganese +238.7%
Contains more Selenium +150%
Contains more Phosphorus +48.6%
Contains more Potassium +169.4%
Contains less Sodium -65%
Contains more Zinc +433.3%
Contains more Copper +58.3%
Equal in Magnesium - 29
Leek
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 79% 20% 15% 16% 3% 4% 40% 63% 6%
Avocado
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 21% 21% 23% 43% 1% 18% 64% 19% 3%
Contains more Calcium +391.7%
Contains more Iron +281.8%
Contains more Manganese +238.7%
Contains more Selenium +150%
Contains more Phosphorus +48.6%
Contains more Potassium +169.4%
Contains less Sodium -65%
Contains more Zinc +433.3%
Contains more Copper +58.3%
Equal in Magnesium - 29

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.
Leek
Leek
3
:
7
Avocado
Avocado
Contains more Vitamin A +1041.8%
Contains more Vitamin C +20%
Contains more Vitamin K +123.8%
Contains more Vitamin E +125%
Contains more Vitamin B1 +11.7%
Contains more Vitamin B2 +333.3%
Contains more Vitamin B3 +334.5%
Contains more Vitamin B5 +892.1%
Contains more Vitamin B6 +10.3%
Contains more Folate +26.6%
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%
Avocado
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 9% 42% 0% 34% 17% 30% 33% 84% 60% 61% 0% 53%
Contains more Vitamin A +1041.8%
Contains more Vitamin C +20%
Contains more Vitamin K +123.8%
Contains more Vitamin E +125%
Contains more Vitamin B1 +11.7%
Contains more Vitamin B2 +333.3%
Contains more Vitamin B3 +334.5%
Contains more Vitamin B5 +892.1%
Contains more Vitamin B6 +10.3%
Contains more Folate +26.6%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leek
Leek
2
:
3
Avocado
Avocado
Contains more Carbs +65.9%
Contains more Water +13.3%
Contains more Protein +33.3%
Contains more Fats +4786.7%
Contains more Other +50.5%
Leek
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Avocado
2% 15% 9% 73%
Protein: 2 g
Fats: 14.66 g
Carbs: 8.53 g
Water: 73.23 g
Other: 1.58 g
Contains more Carbs +65.9%
Contains more Water +13.3%
Contains more Protein +33.3%
Contains more Fats +4786.7%
Contains more Other +50.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Leek
Leek
1
:
2
Avocado
Avocado
Contains less Saturated Fat -98.1%
Contains more Monounsaturated Fat +244875%
Contains more Polyunsaturated fat +994%
Leek
19% 2% 79%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.166 g
Avocado
15% 71% 13%
Saturated Fat: 2.126 g
Monounsaturated Fat: 9.799 g
Polyunsaturated fat: 1.816 g
Contains less Saturated Fat -98.1%
Contains more Monounsaturated Fat +244875%
Contains more Polyunsaturated fat +994%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Leek Avocado Opinion
Net carbs 12.35g 1.83g Leek
Protein 1.5g 2g Avocado
Fats 0.3g 14.66g Avocado
Carbs 14.15g 8.53g Leek
Calories 61kcal 160kcal Avocado
Starch 0.11g Avocado
Fructose 0.12g Avocado
Sugar 3.9g 0.66g Avocado
Fiber 1.8g 6.7g Avocado
Calcium 59mg 12mg Leek
Iron 2.1mg 0.55mg Leek
Magnesium 28mg 29mg Avocado
Phosphorus 35mg 52mg Avocado
Potassium 180mg 485mg Avocado
Sodium 20mg 7mg Avocado
Zinc 0.12mg 0.64mg Avocado
Copper 0.12mg 0.19mg Avocado
Manganese 0.481mg 0.142mg Leek
Selenium 1µg 0.4µg Leek
Vitamin A 1667IU 146IU Leek
Vitamin A RAE 83µg 7µg Leek
Vitamin E 0.92mg 2.07mg Avocado
Vitamin C 12mg 10mg Leek
Vitamin B1 0.06mg 0.067mg Avocado
Vitamin B2 0.03mg 0.13mg Avocado
Vitamin B3 0.4mg 1.738mg Avocado
Vitamin B5 0.14mg 1.389mg Avocado
Vitamin B6 0.233mg 0.257mg Avocado
Folate 64µg 81µg Avocado
Vitamin K 47µg 21µg Leek
Tryptophan 0.012mg 0.025mg Avocado
Threonine 0.063mg 0.073mg Avocado
Isoleucine 0.052mg 0.084mg Avocado
Leucine 0.096mg 0.143mg Avocado
Lysine 0.078mg 0.132mg Avocado
Methionine 0.018mg 0.038mg Avocado
Phenylalanine 0.055mg 0.097mg Avocado
Valine 0.056mg 0.107mg Avocado
Histidine 0.025mg 0.049mg Avocado
Saturated Fat 0.04g 2.126g Leek
Monounsaturated Fat 0.004g 9.799g Avocado
Polyunsaturated fat 0.166g 1.816g Avocado
Omega-6 - Gamma-linoleic acid 0.015g Avocado
Omega-3 - ALA 0.111g Avocado

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Leek Avocado
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
35%
Leek
35%
Avocado
Minerals Daily Need Coverage Score
26%
Leek
21%
Avocado

Comparison summary

Which food is lower in Saturated Fat?
Leek
Leek is lower in Saturated Fat (difference - 2.086g)
Which food is lower in glycemic index?
Leek
Leek is lower in glycemic index (difference - 8)
Which food is cheaper?
Leek
Leek is cheaper (difference - $0.4)
Which food is lower in Sugar?
Avocado
Avocado is lower in Sugar (difference - 3.24g)
Which food contains less Sodium?
Avocado
Avocado contains less Sodium (difference - 13mg)
Which food is richer in vitamins?
Avocado
Avocado is relatively richer in vitamins
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. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/nutrients
  2. Avocado - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/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.