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Leek vs. Breadfruit — In-Depth Nutrition Comparison

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A recap on differences between leek and breadfruit

  • Leek is higher in vitamin K, vitamin A, iron, manganese, folate, and vitamin B6, yet breadfruit is higher in vitamin C, fiber, potassium, and vitamin B5.
  • Leek covers your daily vitamin K needs 39% more than breadfruit.
  • The glycemic index of leek is lower.

Food varieties used in this article are Leeks, (bulb and lower leaf-portion), raw and Breadfruit, raw.

Infographic

Leek vs Breadfruit 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
7
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 18% 5.1% 43% 20% 28% 3.3% 13% 0.26% 7.8% 3.3%
Contains more MagnesiumMagnesium +12%
Contains more CalciumCalcium +247.1%
Contains more IronIron +288.9%
Contains more CopperCopper +42.9%
Contains more PhosphorusPhosphorus +16.7%
Contains more ManganeseManganese +701.7%
Contains more SeleniumSelenium +66.7%
Contains more PotassiumPotassium +172.2%
Contains less SodiumSodium -90%
~equal in Zinc ~0.12mg

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
5
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 97% 0% 2% 0% 28% 6.9% 17% 27% 23% 0% 1.3% 11% 5.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +820%
Contains more Vitamin B6Vitamin B6 +133%
Contains more Vitamin KVitamin K +9300%
Contains more FolateFolate +357.1%
Contains more Vitamin CVitamin C +141.7%
Contains more Vitamin B1Vitamin B1 +83.3%
Contains more Vitamin B3Vitamin B3 +125%
Contains more Vitamin B5Vitamin B5 +226.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.03mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~9.8mg

All nutrients comparison - raw data values

Nutrient Leek Breadfruit DV% diff.
Vitamin K 47µg 0.5µg 39%
Iron 2.1mg 0.54mg 20%
Vitamin C 12mg 29mg 19%
Manganese 0.481mg 0.06mg 18%
Folate 64µg 14µg 13%
Fiber 1.8g 4.9g 12%
Vitamin B6 0.233mg 0.1mg 10%
Vitamin A 83µg 0µg 9%
Potassium 180mg 490mg 9%
Vitamin B5 0.14mg 0.457mg 6%
Vitamin E 0.92mg 0.1mg 5%
Vitamin B1 0.06mg 0.11mg 4%
Carbs 14.15g 27.12g 4%
Calcium 59mg 17mg 4%
Copper 0.12mg 0.084mg 4%
Vitamin B3 0.4mg 0.9mg 3%
Calories 61kcal 103kcal 2%
Sodium 20mg 2mg 1%
Phosphorus 35mg 30mg 1%
Selenium 1µg 0.6µg 1%
Protein 1.5g 1.07g 1%
Magnesium 28mg 25mg 1%
Polyunsaturated fat 0.166g 0.066g 1%
Fats 0.3g 0.23g 0%
Net carbs 12.35g 22.22g N/A
Sugar 3.9g 11g N/A
Zinc 0.12mg 0.12mg 0%
Vitamin B2 0.03mg 0.03mg 0%
Saturated fat 0.04g 0.048g 0%
Choline 9.5mg 9.8mg 0%
Monounsaturated fat 0.004g 0.034g 0%
Tryptophan 0.012mg 0%
Threonine 0.063mg 0.052mg 0%
Isoleucine 0.052mg 0.064mg 0%
Leucine 0.096mg 0.065mg 0%
Lysine 0.078mg 0.037mg 0%
Methionine 0.018mg 0.01mg 0%
Phenylalanine 0.055mg 0.026mg 0%
Valine 0.056mg 0.047mg 0%
Histidine 0.025mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leek
Leek
4
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
27% 71%
Protein: 1.07 g
Fats: 0.23 g
Carbs: 27.12 g
Water: 70.65 g
Other: 0.93 g
Contains more ProteinProtein +40.2%
Contains more FatsFats +30.4%
Contains more WaterWater +17.5%
Contains more OtherOther +12.9%
Contains more CarbsCarbs +91.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Leek
Leek
2
19% 2% 79%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.166 g
32% 23% 45%
Saturated fat: Sat. Fat 0.048 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.066 g
Contains less Sat. FatSaturated fat -16.7%
Contains more Poly. FatPolyunsaturated fat +151.5%
Contains more Mono. FatMonounsaturated fat +750%

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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. Breadfruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171714/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.