Leek vs. Dates — In-Depth Nutrition Comparison
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Summary of differences between leek and dates
- Leek has more vitamin K, vitamin A, iron, vitamin C, folate, and manganese; however, dates are higher in fiber, potassium, copper, and vitamin B5.
- Leek covers your daily need for vitamin K, 37% more than dates.
- Leek has 167 times more vitamin A than dates. While leek has 1667IU of vitamin A, dates have only 10IU.
These are the specific foods used in this comparison Leeks, (bulb and lower leaf-portion), raw and Dates, deglet noor.
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 CalciumCalcium | +51.3% |
| Contains more IronIron | +105.9% |
| Contains more ManganeseManganese | +83.6% |
| Contains more MagnesiumMagnesium | +53.6% |
| Contains more PotassiumPotassium | +264.4% |
| Contains more CopperCopper | +71.7% |
| Contains more ZincZinc | +141.7% |
| Contains more PhosphorusPhosphorus | +77.1% |
| Contains less SodiumSodium | -90% |
| Contains more SeleniumSelenium | +200% |
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 | +2900% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +1740% |
| Contains more Vitamin B1Vitamin B1 | +15.4% |
| Contains more Vitamin B6Vitamin B6 | +41.2% |
| Contains more Vitamin KVitamin K | +1640.7% |
| Contains more FolateFolate | +236.8% |
| Contains more CholineCholine | +50.8% |
| Contains more Vitamin B2Vitamin B2 | +120% |
| Contains more Vitamin B3Vitamin B3 | +218.5% |
| Contains more Vitamin B5Vitamin B5 | +320.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 47µg | 2.7µg | 37% |
| Fiber | 1.8g | 8g | 25% |
| Fructose | 19.56g | 24% | |
| Carbs | 14.15g | 75.03g | 20% |
| Potassium | 180mg | 656mg | 14% |
| Iron | 2.1mg | 1.02mg | 14% |
| Vitamin C | 12mg | 0.4mg | 13% |
| Folate | 64µg | 19µg | 11% |
| Calories | 61kcal | 282kcal | 11% |
| Copper | 0.12mg | 0.206mg | 10% |
| Manganese | 0.481mg | 0.262mg | 10% |
| Vitamin A | 83µg | 0µg | 9% |
| Vitamin B5 | 0.14mg | 0.589mg | 9% |
| Vitamin E | 0.92mg | 0.05mg | 6% |
| Vitamin B3 | 0.4mg | 1.274mg | 5% |
| Vitamin B6 | 0.233mg | 0.165mg | 5% |
| Magnesium | 28mg | 43mg | 4% |
| Phosphorus | 35mg | 62mg | 4% |
| Selenium | 1µg | 3µg | 4% |
| Vitamin B2 | 0.03mg | 0.066mg | 3% |
| Calcium | 59mg | 39mg | 2% |
| Zinc | 0.12mg | 0.29mg | 2% |
| Protein | 1.5g | 2.45g | 2% |
| Choline | 9.5mg | 6.3mg | 1% |
| Polyunsaturated fat | 0.166g | 0.019g | 1% |
| Vitamin B1 | 0.06mg | 0.052mg | 1% |
| Sodium | 20mg | 2mg | 1% |
| Fats | 0.3g | 0.39g | 0% |
| Net carbs | 12.35g | 67.03g | N/A |
| Sugar | 3.9g | 63.35g | N/A |
| Saturated fat | 0.04g | 0.032g | 0% |
| Monounsaturated fat | 0.004g | 0.036g | 0% |
| Tryptophan | 0.012mg | 0.012mg | 0% |
| Threonine | 0.063mg | 0.043mg | 0% |
| Isoleucine | 0.052mg | 0.049mg | 0% |
| Leucine | 0.096mg | 0.084mg | 0% |
| Lysine | 0.078mg | 0.066mg | 0% |
| Methionine | 0.018mg | 0.022mg | 0% |
| Phenylalanine | 0.055mg | 0.05mg | 0% |
| Valine | 0.056mg | 0.071mg | 0% |
| Histidine | 0.025mg | 0.032mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +304.3% |
| Contains more ProteinProtein | +63.3% |
| Contains more FatsFats | +30% |
| Contains more CarbsCarbs | +430.2% |
| Contains more OtherOther | +52.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +773.7% |
| Contains less Sat. FatSaturated fat | -20% |
| Contains more Mono. FatMonounsaturated fat | +800% |
