Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Leek
  5. Compare
  6. Leek vs. Plantain raw

Leek vs. Plantain raw — In-Depth Nutrition Comparison

Compare

Summary of differences between leek and plantain raw

  • Leek has more vitamin K, iron, vitamin A, folate, calcium, and vitamin E; however, plantain raw is higher in potassium, vitamin C, and vitamin B6.
  • Leek covers your daily need for vitamin K, 39% more than plantain raw.
  • Leek has 20 times more calcium than plantain raw. While leek has 59mg of calcium, plantain raw has only 3mg.

These are the specific foods used in this comparison Leeks, (bulb and lower leaf-portion), raw and Plantains, raw.

Infographic

Leek vs Plantain raw 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
4
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 26% 0.9% 44% 23% 27% 3.8% 15% 0.52% 0% 8.2%
Contains more CalciumCalcium +1866.7%
Contains more IronIron +250%
Contains more CopperCopper +48.1%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +32.1%
Contains more PotassiumPotassium +177.2%
Contains more ZincZinc +16.7%
Contains less SodiumSodium -80%
Contains more SeleniumSelenium +50%
~equal in Phosphorus ~34mg

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 61% 19% 2.8% 0% 13% 12% 13% 16% 69% 0% 1.8% 17% 7.4%
Contains more Vitamin AVitamin A +48.2%
Contains more Vitamin EVitamin E +557.1%
Contains more Vitamin B1Vitamin B1 +15.4%
Contains more Vitamin KVitamin K +6614.3%
Contains more FolateFolate +190.9%
Contains more Vitamin CVitamin C +53.3%
Contains more Vitamin B2Vitamin B2 +80%
Contains more Vitamin B3Vitamin B3 +71.5%
Contains more Vitamin B5Vitamin B5 +85.7%
Contains more Vitamin B6Vitamin B6 +28.3%
Contains more CholineCholine +42.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Leek Plantain raw DV% diff.
Vitamin K 47µg 0.7µg 39%
Manganese 0.481mg 21%
Iron 2.1mg 0.6mg 19%
Folate 64µg 22µg 11%
Potassium 180mg 499mg 9%
Vitamin C 12mg 18.4mg 7%
Carbs 14.15g 31.89g 6%
Calcium 59mg 3mg 6%
Vitamin E 0.92mg 0.14mg 5%
Vitamin B6 0.233mg 0.299mg 5%
Copper 0.12mg 0.081mg 4%
Vitamin A 83µg 56µg 3%
Calories 61kcal 122kcal 3%
Fiber 1.8g 2.3g 2%
Vitamin B2 0.03mg 0.054mg 2%
Vitamin B5 0.14mg 0.26mg 2%
Magnesium 28mg 37mg 2%
Vitamin B3 0.4mg 0.686mg 2%
Choline 9.5mg 13.5mg 1%
Polyunsaturated fat 0.166g 0.069g 1%
Vitamin B1 0.06mg 0.052mg 1%
Sodium 20mg 4mg 1%
Selenium 1µg 1.5µg 1%
Protein 1.5g 1.3g 0%
Fats 0.3g 0.37g 0%
Net carbs 12.35g 29.59g N/A
Sugar 3.9g 15g N/A
Zinc 0.12mg 0.14mg 0%
Phosphorus 35mg 34mg 0%
Saturated fat 0.04g 0.143g 0%
Monounsaturated fat 0.004g 0.032g 0%
Tryptophan 0.012mg 0.015mg 0%
Threonine 0.063mg 0.034mg 0%
Isoleucine 0.052mg 0.036mg 0%
Leucine 0.096mg 0.059mg 0%
Lysine 0.078mg 0.06mg 0%
Methionine 0.018mg 0.017mg 0%
Phenylalanine 0.055mg 0.044mg 0%
Valine 0.056mg 0.046mg 0%
Histidine 0.025mg 0.064mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leek
Leek
2
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
32% 65%
Protein: 1.3 g
Fats: 0.37 g
Carbs: 31.89 g
Water: 65.28 g
Other: 1.16 g
Contains more ProteinProtein +15.4%
Contains more WaterWater +27.1%
Contains more FatsFats +23.3%
Contains more CarbsCarbs +125.4%
Contains more OtherOther +10.5%

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
59% 13% 28%
Saturated fat: Sat. Fat 0.143 g
Monounsaturated fat: Mono. Fat 0.032 g
Polyunsaturated fat: Poly. Fat 0.069 g
Contains less Sat. FatSaturated fat -72%
Contains more Poly. FatPolyunsaturated fat +140.6%
Contains more Mono. FatMonounsaturated fat +700%

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. Plantain raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169130/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.