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Leek vs. Cranberries — In-Depth Nutrition Comparison

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The main differences between leek and cranberries

  • Leek is richer in vitamin K, vitamin A, iron, folate, vitamin B6, manganese, copper, magnesium, and calcium, yet cranberries are richer in fiber.
  • Daily need coverage for vitamin K for leek is 35% higher.
  • Leek contains 64 times more folate than cranberries. Leek contains 64µg of folate, while cranberries contain 1µg.
  • Leek has a lower glycemic index than cranberries.

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

Infographic

Leek vs Cranberries 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
9
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 4.3% 2.4% 7.1% 8.6% 19% 2.5% 4.7% 0.26% 35% 0.55%
Contains more MagnesiumMagnesium +366.7%
Contains more CalciumCalcium +637.5%
Contains more PotassiumPotassium +125%
Contains more IronIron +813%
Contains more CopperCopper +114.3%
Contains more ZincZinc +33.3%
Contains more PhosphorusPhosphorus +218.2%
Contains more ManganeseManganese +80.1%
Contains more SeleniumSelenium +900%
Contains less SodiumSodium -90%

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
8
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 47% 1% 26% 0% 3% 4.6% 1.9% 18% 13% 0% 13% 0.75% 3%
Contains more Vitamin AVitamin A +2666.7%
Contains more Vitamin B1Vitamin B1 +400%
Contains more Vitamin B2Vitamin B2 +50%
Contains more Vitamin B3Vitamin B3 +296%
Contains more Vitamin B6Vitamin B6 +308.8%
Contains more Vitamin KVitamin K +840%
Contains more FolateFolate +6300%
Contains more CholineCholine +72.7%
Contains more Vitamin CVitamin C +16.7%
Contains more Vitamin EVitamin E +43.5%
Contains more Vitamin B5Vitamin B5 +110.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Leek Cranberries DV% diff.
Vitamin K 47µg 5µg 35%
Iron 2.1mg 0.23mg 23%
Folate 64µg 1µg 16%
Vitamin B6 0.233mg 0.057mg 14%
Manganese 0.481mg 0.267mg 9%
Vitamin A 83µg 3µg 9%
Fiber 1.8g 3.6g 7%
Copper 0.12mg 0.056mg 7%
Magnesium 28mg 6mg 5%
Calcium 59mg 8mg 5%
Vitamin B1 0.06mg 0.012mg 4%
Potassium 180mg 80mg 3%
Phosphorus 35mg 11mg 3%
Vitamin B5 0.14mg 0.295mg 3%
Vitamin E 0.92mg 1.32mg 3%
Vitamin B3 0.4mg 0.101mg 2%
Vitamin C 12mg 14mg 2%
Selenium 1µg 0.1µg 2%
Protein 1.5g 0.46g 2%
Choline 9.5mg 5.5mg 1%
Polyunsaturated fat 0.166g 0.055g 1%
Calories 61kcal 46kcal 1%
Vitamin B2 0.03mg 0.02mg 1%
Carbs 14.15g 11.97g 1%
Sodium 20mg 2mg 1%
Fructose 0.67g 1%
Fats 0.3g 0.13g 0%
Net carbs 12.35g 8.37g N/A
Sugar 3.9g 4.27g N/A
Zinc 0.12mg 0.09mg 0%
Saturated fat 0.04g 0.008g 0%
Monounsaturated fat 0.004g 0.018g 0%
Tryptophan 0.012mg 0.003mg 0%
Threonine 0.063mg 0.028mg 0%
Isoleucine 0.052mg 0.033mg 0%
Leucine 0.096mg 0.053mg 0%
Lysine 0.078mg 0.039mg 0%
Methionine 0.018mg 0.003mg 0%
Phenylalanine 0.055mg 0.036mg 0%
Valine 0.056mg 0.045mg 0%
Histidine 0.025mg 0.018mg 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
12% 87%
Protein: 0.46 g
Fats: 0.13 g
Carbs: 11.97 g
Water: 87.32 g
Other: 0.12 g
Contains more ProteinProtein +226.1%
Contains more FatsFats +130.8%
Contains more CarbsCarbs +18.2%
Contains more OtherOther +775%
~equal in Water ~87.32g

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
10% 22% 68%
Saturated fat: Sat. Fat 0.008 g
Monounsaturated fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.055 g
Contains more Poly. FatPolyunsaturated fat +201.8%
Contains less Sat. FatSaturated fat -80%
Contains more Mono. FatMonounsaturated fat +350%

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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. Cranberries - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171722/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.