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  6. Leek vs. Figs

Leek vs. Figs — In-Depth Nutrition Comparison

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A recap on differences between leek and figs

  • Leek is higher than figs in vitamin K, vitamin A, iron, manganese, folate, vitamin C, vitamin B6, copper, and vitamin E.
  • Leek covers your daily vitamin K needs 35% more than figs.
  • Leek contains 12 times more vitamin A than figs. While leek contains 1667IU of vitamin A, figs contain only 142IU.
  • The glycemic index of leek is lower.

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

Infographic

Leek vs Figs 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%
Figs
Figs
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 11% 20% 14% 23% 4.1% 6% 0.13% 17% 1.1%
Contains more MagnesiumMagnesium +64.7%
Contains more CalciumCalcium +68.6%
Contains more IronIron +467.6%
Contains more CopperCopper +71.4%
Contains more PhosphorusPhosphorus +150%
Contains more ManganeseManganese +275.8%
Contains more SeleniumSelenium +400%
Contains more PotassiumPotassium +28.9%
Contains more ZincZinc +25%
Contains less SodiumSodium -95%

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%
Figs
Figs
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 6.7% 2.3% 2.2% 0% 15% 12% 7.5% 18% 26% 0% 12% 4.5% 2.6%
Contains more Vitamin CVitamin C +500%
Contains more Vitamin AVitamin A +1085.7%
Contains more Vitamin EVitamin E +736.4%
Contains more Vitamin B6Vitamin B6 +106.2%
Contains more Vitamin KVitamin K +900%
Contains more FolateFolate +966.7%
Contains more CholineCholine +102.1%
Contains more Vitamin B2Vitamin B2 +66.7%
Contains more Vitamin B5Vitamin B5 +114.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.06mg
~equal in Vitamin B3 ~0.4mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Leek Figs DV% diff.
Vitamin K 47µg 4.7µg 35%
Iron 2.1mg 0.37mg 22%
Manganese 0.481mg 0.128mg 15%
Folate 64µg 6µg 15%
Vitamin C 12mg 2mg 11%
Vitamin B6 0.233mg 0.113mg 9%
Vitamin A 83µg 7µg 8%
Copper 0.12mg 0.07mg 6%
Vitamin E 0.92mg 0.11mg 5%
Fiber 1.8g 2.9g 4%
Magnesium 28mg 17mg 3%
Vitamin B5 0.14mg 0.3mg 3%
Phosphorus 35mg 14mg 3%
Calcium 59mg 35mg 2%
Potassium 180mg 232mg 2%
Protein 1.5g 0.75g 2%
Carbs 14.15g 19.18g 2%
Vitamin B2 0.03mg 0.05mg 2%
Choline 9.5mg 4.7mg 1%
Calories 61kcal 74kcal 1%
Selenium 1µg 0.2µg 1%
Sodium 20mg 1mg 1%
Fats 0.3g 0.3g 0%
Net carbs 12.35g 16.28g N/A
Sugar 3.9g 16.26g N/A
Zinc 0.12mg 0.15mg 0%
Vitamin B1 0.06mg 0.06mg 0%
Vitamin B3 0.4mg 0.4mg 0%
Saturated fat 0.04g 0.06g 0%
Monounsaturated fat 0.004g 0.066g 0%
Polyunsaturated fat 0.166g 0.144g 0%
Tryptophan 0.012mg 0.006mg 0%
Threonine 0.063mg 0.024mg 0%
Isoleucine 0.052mg 0.023mg 0%
Leucine 0.096mg 0.033mg 0%
Lysine 0.078mg 0.03mg 0%
Methionine 0.018mg 0.006mg 0%
Phenylalanine 0.055mg 0.018mg 0%
Valine 0.056mg 0.028mg 0%
Histidine 0.025mg 0.011mg 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
Figs
Figs
1
19% 79%
Protein: 0.75 g
Fats: 0.3 g
Carbs: 19.18 g
Water: 79.11 g
Other: 0.66 g
Contains more ProteinProtein +100%
Contains more OtherOther +59.1%
Contains more CarbsCarbs +35.5%
~equal in Fats ~0.3g
~equal in Water ~79.11g

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
Figs
Figs
1
22% 24% 53%
Saturated fat: Sat. Fat 0.06 g
Monounsaturated fat: Mono. Fat 0.066 g
Polyunsaturated fat: Poly. Fat 0.144 g
Contains less Sat. FatSaturated fat -33.3%
Contains more Poly. FatPolyunsaturated fat +15.3%
Contains more Mono. FatMonounsaturated fat +1550%

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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. Figs - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173021/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.