Leek vs. Plum — In-Depth Nutrition Comparison
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A recap on differences between leek and plums
- Leek is higher than plums in vitamin K, vitamin A, iron, manganese, vitamin B6, folate, copper, and calcium.
- Leek covers your daily vitamin K needs 34% more than plums.
- Leek contains 13 times more folate than plums. While leek contains 64µg of folate, plums contain only 5µg.
- The glycemic index of leek is lower.
Food varieties used in this article are Leeks, (bulb and lower leaf-portion), raw and Plums, raw.
Infographic
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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 MagnesiumMagnesium | +300% |
| Contains more CalciumCalcium | +883.3% |
| Contains more PotassiumPotassium | +14.6% |
| Contains more IronIron | +1135.3% |
| Contains more CopperCopper | +110.5% |
| Contains more ZincZinc | +20% |
| Contains more PhosphorusPhosphorus | +118.8% |
| Contains more ManganeseManganese | +825% |
| Contains more SeleniumSelenium | +∞% |
| Contains less SodiumSodium | -100% |
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 | +26.3% |
| Contains more Vitamin AVitamin A | +388.2% |
| Contains more Vitamin EVitamin E | +253.8% |
| Contains more Vitamin B1Vitamin B1 | +114.3% |
| Contains more Vitamin B2Vitamin B2 | +15.4% |
| Contains more Vitamin B6Vitamin B6 | +703.4% |
| Contains more Vitamin KVitamin K | +634.4% |
| Contains more FolateFolate | +1180% |
| Contains more CholineCholine | +400% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 47µg | 6.4µg | 34% |
| Iron | 2.1mg | 0.17mg | 24% |
| Manganese | 0.481mg | 0.052mg | 19% |
| Vitamin B6 | 0.233mg | 0.029mg | 16% |
| Folate | 64µg | 5µg | 15% |
| Copper | 0.12mg | 0.057mg | 7% |
| Vitamin A | 83µg | 17µg | 7% |
| Magnesium | 28mg | 7mg | 5% |
| Calcium | 59mg | 6mg | 5% |
| Fructose | 3.07g | 4% | |
| Vitamin E | 0.92mg | 0.26mg | 4% |
| Phosphorus | 35mg | 16mg | 3% |
| Vitamin B1 | 0.06mg | 0.028mg | 3% |
| Vitamin C | 12mg | 9.5mg | 3% |
| Selenium | 1µg | 0µg | 2% |
| Fiber | 1.8g | 1.4g | 2% |
| Protein | 1.5g | 0.7g | 2% |
| Calories | 61kcal | 46kcal | 1% |
| Polyunsaturated fat | 0.166g | 0.044g | 1% |
| Choline | 9.5mg | 1.9mg | 1% |
| Carbs | 14.15g | 11.42g | 1% |
| Potassium | 180mg | 157mg | 1% |
| Sodium | 20mg | 0mg | 1% |
| Fats | 0.3g | 0.28g | 0% |
| Net carbs | 12.35g | 10.02g | N/A |
| Sugar | 3.9g | 9.92g | N/A |
| Zinc | 0.12mg | 0.1mg | 0% |
| Vitamin B2 | 0.03mg | 0.026mg | 0% |
| Vitamin B3 | 0.4mg | 0.417mg | 0% |
| Vitamin B5 | 0.14mg | 0.135mg | 0% |
| Saturated fat | 0.04g | 0.017g | 0% |
| Monounsaturated fat | 0.004g | 0.134g | 0% |
| Tryptophan | 0.012mg | 0.009mg | 0% |
| Threonine | 0.063mg | 0.01mg | 0% |
| Isoleucine | 0.052mg | 0.014mg | 0% |
| Leucine | 0.096mg | 0.015mg | 0% |
| Lysine | 0.078mg | 0.016mg | 0% |
| Methionine | 0.018mg | 0.008mg | 0% |
| Phenylalanine | 0.055mg | 0.014mg | 0% |
| Valine | 0.056mg | 0.016mg | 0% |
| Histidine | 0.025mg | 0.009mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +114.3% |
| Contains more CarbsCarbs | +23.9% |
| Contains more OtherOther | +183.8% |
~equal in
Fats
~0.28g
~equal in
Water
~87.23g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +277.3% |
| Contains less Sat. FatSaturated fat | -57.5% |
| Contains more Mono. FatMonounsaturated fat | +3250% |
