Leek vs. Avocado — In-Depth Nutrition Comparison
Compare
Summary of differences between leek and avocadoes
- Leek has more vitamin A, vitamin K, iron, and manganese; however, avocadoes are higher in vitamin B5, fiber, potassium, vitamin B3, and copper.
- Leek covers your daily need for vitamin A, 30% more than avocadoes.
- Leek has 4 times more iron than avocadoes. While leek has 2.1mg of iron, avocadoes have only 0.55mg.
- 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
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.
| Contains more CalciumCalcium | +391.7% |
| Contains more IronIron | +281.8% |
| Contains more ManganeseManganese | +238.7% |
| Contains more SeleniumSelenium | +150% |
| Contains more PotassiumPotassium | +169.4% |
| Contains more CopperCopper | +58.3% |
| Contains more ZincZinc | +433.3% |
| Contains more PhosphorusPhosphorus | +48.6% |
| Contains less SodiumSodium | -65% |
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 | +20% |
| Contains more Vitamin AVitamin A | +1085.7% |
| Contains more Vitamin KVitamin K | +123.8% |
| Contains more Vitamin EVitamin E | +125% |
| Contains more Vitamin B1Vitamin B1 | +11.7% |
| Contains more Vitamin B2Vitamin B2 | +333.3% |
| Contains more Vitamin B3Vitamin B3 | +334.5% |
| Contains more Vitamin B5Vitamin B5 | +892.1% |
| Contains more Vitamin B6Vitamin B6 | +10.3% |
| Contains more FolateFolate | +26.6% |
| Contains more CholineCholine | +49.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B5 | 0.14mg | 1.389mg | 25% |
| Monounsaturated fat | 0.004g | 9.799g | 24% |
| Fats | 0.3g | 14.66g | 22% |
| Vitamin K | 47µg | 21µg | 22% |
| Fiber | 1.8g | 6.7g | 20% |
| Iron | 2.1mg | 0.55mg | 19% |
| Manganese | 0.481mg | 0.142mg | 15% |
| Polyunsaturated fat | 0.166g | 1.816g | 11% |
| Saturated fat | 0.04g | 2.126g | 9% |
| Potassium | 180mg | 485mg | 9% |
| Vitamin B2 | 0.03mg | 0.13mg | 8% |
| Vitamin A | 83µg | 7µg | 8% |
| Vitamin B3 | 0.4mg | 1.738mg | 8% |
| Copper | 0.12mg | 0.19mg | 8% |
| Vitamin E | 0.92mg | 2.07mg | 8% |
| Calories | 61kcal | 160kcal | 5% |
| Calcium | 59mg | 12mg | 5% |
| Zinc | 0.12mg | 0.64mg | 5% |
| Folate | 64µg | 81µg | 4% |
| Vitamin C | 12mg | 10mg | 2% |
| Phosphorus | 35mg | 52mg | 2% |
| Vitamin B6 | 0.233mg | 0.257mg | 2% |
| Carbs | 14.15g | 8.53g | 2% |
| Sodium | 20mg | 7mg | 1% |
| Choline | 9.5mg | 14.2mg | 1% |
| Selenium | 1µg | 0.4µg | 1% |
| Vitamin B1 | 0.06mg | 0.067mg | 1% |
| Protein | 1.5g | 2g | 1% |
| Net carbs | 12.35g | 1.83g | N/A |
| Magnesium | 28mg | 29mg | 0% |
| Sugar | 3.9g | 0.66g | N/A |
| Starch | 0.11g | 0% | |
| Tryptophan | 0.012mg | 0.025mg | 0% |
| Threonine | 0.063mg | 0.073mg | 0% |
| Isoleucine | 0.052mg | 0.084mg | 0% |
| Leucine | 0.096mg | 0.143mg | 0% |
| Lysine | 0.078mg | 0.132mg | 0% |
| Methionine | 0.018mg | 0.038mg | 0% |
| Phenylalanine | 0.055mg | 0.097mg | 0% |
| Valine | 0.056mg | 0.107mg | 0% |
| Histidine | 0.025mg | 0.049mg | 0% |
| Fructose | 0.12g | 0% | |
| Omega-3 - ALA | 0.111g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +65.9% |
| Contains more WaterWater | +13.3% |
| Contains more ProteinProtein | +33.3% |
| Contains more FatsFats | +4786.7% |
| Contains more OtherOther | +50.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -98.1% |
| Contains more Mono. FatMonounsaturated fat | +244875% |
| Contains more Poly. FatPolyunsaturated fat | +994% |
