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  6. Leek vs. Cocoa bean

Leek vs. Cocoa bean — In-Depth Nutrition Comparison

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Important differences between leek and cocoa bean

  • Leek has more vitamin K; however, cocoa bean has more copper, iron, manganese, fiber, magnesium, phosphorus, potassium, and zinc.
  • Cocoa bean's daily need coverage for copper is 387% more.
  • Leek has 20 times more vitamin K than cocoa bean. Leek has 47µg of vitamin K, while cocoa bean has 2.4µg.
  • Leek is lower in saturated fat.

The food varieties used in the comparison are Leeks, (bulb and lower leaf-portion), raw and Cocoa, dry powder, unsweetened, processed with alkali.

Infographic

Leek vs Cocoa bean 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
0
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 340% 33% 221% 582% 1202% 174% 312% 2.5% 487% 72%
Contains more MagnesiumMagnesium +1600%
Contains more CalciumCalcium +88.1%
Contains more PotassiumPotassium +1293.9%
Contains more IronIron +639%
Contains more CopperCopper +2905.8%
Contains more ZincZinc +5208.3%
Contains more PhosphorusPhosphorus +1980%
Contains more ManganeseManganese +676.9%
Contains more SeleniumSelenium +1220%
~equal in Sodium ~19mg

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
6
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 0% 0% 2% 0% 28% 106% 45% 15% 27% 0% 6% 24% 6.2%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +820%
Contains more Vitamin B6Vitamin B6 +97.5%
Contains more Vitamin KVitamin K +1858.3%
Contains more FolateFolate +100%
Contains more Vitamin B1Vitamin B1 +83.3%
Contains more Vitamin B2Vitamin B2 +1433.3%
Contains more Vitamin B3Vitamin B3 +500%
Contains more Vitamin B5Vitamin B5 +81.4%
Contains more CholineCholine +20%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Leek Cocoa bean DV% diff.
Copper 0.12mg 3.607mg 387%
Iron 2.1mg 15.52mg 168%
Manganese 0.481mg 3.737mg 142%
Fiber 1.8g 29.8g 112%
Magnesium 28mg 476mg 107%
Phosphorus 35mg 728mg 99%
Potassium 180mg 2509mg 69%
Zinc 0.12mg 6.37mg 57%
Vitamin K 47µg 2.4µg 37%
Saturated fat 0.04g 7.76g 35%
Protein 1.5g 18.1g 33%
Vitamin B2 0.03mg 0.46mg 33%
Selenium 1µg 13.2µg 22%
Fats 0.3g 13.1g 20%
Caffeine 0mg 78mg 20%
Carbs 14.15g 58.3g 15%
Vitamin B3 0.4mg 2.4mg 13%
Vitamin C 12mg 0mg 13%
Monounsaturated fat 0.004g 4.39g 11%
Vitamin A 83µg 0µg 9%
Vitamin B6 0.233mg 0.118mg 9%
Folate 64µg 32µg 8%
Calories 61kcal 220kcal 8%
Vitamin E 0.92mg 0.1mg 5%
Calcium 59mg 111mg 5%
Vitamin B1 0.06mg 0.11mg 4%
Polyunsaturated fat 0.166g 0.42g 2%
Vitamin B5 0.14mg 0.254mg 2%
Net carbs 12.35g 28.5g N/A
Sugar 3.9g 1.76g N/A
Sodium 20mg 19mg 0%
Choline 9.5mg 11.4mg 0%
Tryptophan 0.012mg 0.271mg 0%
Threonine 0.063mg 0.716mg 0%
Isoleucine 0.052mg 0.701mg 0%
Leucine 0.096mg 1.097mg 0%
Lysine 0.078mg 0.907mg 0%
Methionine 0.018mg 0.187mg 0%
Phenylalanine 0.055mg 0.869mg 0%
Valine 0.056mg 1.086mg 0%
Histidine 0.025mg 0.312mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leek
Leek
1
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
18% 13% 58% 3% 8%
Protein: 18.1 g
Fats: 13.1 g
Carbs: 58.3 g
Water: 2.7 g
Other: 7.8 g
Contains more WaterWater +2974.1%
Contains more ProteinProtein +1106.7%
Contains more FatsFats +4266.7%
Contains more CarbsCarbs +312%
Contains more OtherOther +642.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Leek
Leek
1
19% 2% 79%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.166 g
62% 35% 3%
Saturated fat: Sat. Fat 7.76 g
Monounsaturated fat: Mono. Fat 4.39 g
Polyunsaturated fat: Poly. Fat 0.42 g
Contains less Sat. FatSaturated fat -99.5%
Contains more Mono. FatMonounsaturated fat +109650%
Contains more Poly. FatPolyunsaturated fat +153%

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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. Cocoa bean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169594/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.