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  6. Leek vs. Blackberry

Leek vs. Blackberry — In-Depth Nutrition Comparison

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How are leek and blackberries different?

  • Leek is richer in vitamin A, vitamin K, iron, vitamin B6, and folate, while blackberries are higher in fiber, vitamin C, and manganese.
  • Leek covers your daily need for vitamin A, 29% more than blackberries.
  • Leek contains 8 times more vitamin B6 than blackberries. Leek contains 0.233mg of vitamin B6, while blackberries contain 0.03mg.

Leeks, (bulb and lower leaf-portion), raw and Blackberries, raw types were used in this article.

Infographic

Leek vs Blackberry 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 8.7% 14% 23% 55% 14% 9.4% 0.13% 84% 2.2%
Contains more MagnesiumMagnesium +40%
Contains more CalciumCalcium +103.4%
Contains more IronIron +238.7%
Contains more PhosphorusPhosphorus +59.1%
Contains more SeleniumSelenium +150%
Contains more CopperCopper +37.5%
Contains more ZincZinc +341.7%
Contains less SodiumSodium -95%
Contains more ManganeseManganese +34.3%
~equal in Potassium ~162mg

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
7
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%
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 70% 3.7% 23% 0% 5% 6% 12% 17% 6.9% 0% 50% 19% 4.6%
Contains more Vitamin AVitamin A +654.5%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B2Vitamin B2 +15.4%
Contains more Vitamin B6Vitamin B6 +676.7%
Contains more Vitamin KVitamin K +137.4%
Contains more FolateFolate +156%
Contains more CholineCholine +11.8%
Contains more Vitamin CVitamin C +75%
Contains more Vitamin EVitamin E +27.2%
Contains more Vitamin B3Vitamin B3 +61.5%
Contains more Vitamin B5Vitamin B5 +97.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Leek Blackberry DV% diff.
Vitamin K 47µg 19.8µg 23%
Iron 2.1mg 0.62mg 19%
Vitamin B6 0.233mg 0.03mg 16%
Fiber 1.8g 5.3g 14%
Folate 64µg 25µg 10%
Vitamin C 12mg 21mg 10%
Vitamin A 83µg 11µg 8%
Manganese 0.481mg 0.646mg 7%
Copper 0.12mg 0.165mg 5%
Zinc 0.12mg 0.53mg 4%
Fructose 2.4g 3%
Vitamin B5 0.14mg 0.276mg 3%
Vitamin B1 0.06mg 0.02mg 3%
Calcium 59mg 29mg 3%
Phosphorus 35mg 22mg 2%
Vitamin E 0.92mg 1.17mg 2%
Vitamin B3 0.4mg 0.646mg 2%
Magnesium 28mg 20mg 2%
Carbs 14.15g 9.61g 2%
Calories 61kcal 43kcal 1%
Sodium 20mg 1mg 1%
Potassium 180mg 162mg 1%
Selenium 1µg 0.4µg 1%
Polyunsaturated fat 0.166g 0.28g 1%
Protein 1.5g 1.39g 0%
Fats 0.3g 0.49g 0%
Net carbs 12.35g 4.31g N/A
Sugar 3.9g 4.88g N/A
Vitamin B2 0.03mg 0.026mg 0%
Saturated fat 0.04g 0.014g 0%
Choline 9.5mg 8.5mg 0%
Monounsaturated fat 0.004g 0.047g 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%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leek
Leek
3
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
10% 88%
Protein: 1.39 g
Fats: 0.49 g
Carbs: 9.61 g
Water: 88.15 g
Other: 0.36 g
Contains more CarbsCarbs +47.2%
Contains more OtherOther +191.7%
Contains more FatsFats +63.3%
~equal in Protein ~1.39g
~equal in Water ~88.15g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Leek
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
4% 14% 82%
Saturated fat: Sat. Fat 0.014 g
Monounsaturated fat: Mono. Fat 0.047 g
Polyunsaturated fat: Poly. Fat 0.28 g
Contains less Sat. FatSaturated fat -65%
Contains more Mono. FatMonounsaturated fat +1075%
Contains more Poly. FatPolyunsaturated fat +68.7%

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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. Blackberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173946/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.