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  6. Leek vs. Dried fruit

Leek vs. Dried fruit — In-Depth Nutrition Comparison

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How are leek and dried fruit different?

  • Leek is richer in vitamin K, folate, vitamin C, and manganese, while dried fruit is higher in vitamin A, potassium, copper, vitamin E, fiber, and vitamin B3.
  • Dried fruit covers your daily need for vitamin A, 39% more than leek.
  • Leek contains 15 times more vitamin K than dried fruit. Leek contains 47µg of vitamin K, while dried fruit contains 3.1µg.

Leeks, (bulb and lower leaf-portion), raw and Apricots, dried, sulfured, uncooked types were used in this article.

Infographic

Leek vs Dried fruit 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
1
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 23% 17% 103% 100% 114% 11% 30% 1.3% 31% 12%
Contains more ManganeseManganese +104.7%
Contains more MagnesiumMagnesium +14.3%
Contains more PotassiumPotassium +545.6%
Contains more IronIron +26.7%
Contains more CopperCopper +185.8%
Contains more ZincZinc +225%
Contains more PhosphorusPhosphorus +102.9%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +120%
~equal in Calcium ~55mg

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 3.3% 60% 87% 0% 3.8% 17% 49% 31% 33% 0% 7.8% 7.5% 7.6%
Contains more Vitamin CVitamin C +1100%
Contains more Vitamin B1Vitamin B1 +300%
Contains more Vitamin B6Vitamin B6 +62.9%
Contains more Vitamin KVitamin K +1416.1%
Contains more FolateFolate +540%
Contains more Vitamin AVitamin A +116.9%
Contains more Vitamin EVitamin E +370.7%
Contains more Vitamin B2Vitamin B2 +146.7%
Contains more Vitamin B3Vitamin B3 +547.3%
Contains more Vitamin B5Vitamin B5 +268.6%
Contains more CholineCholine +46.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Leek Dried fruit DV% diff.
Vitamin K 47µg 3.1µg 37%
Potassium 180mg 1162mg 29%
Copper 0.12mg 0.343mg 25%
Vitamin E 0.92mg 4.33mg 23%
Fiber 1.8g 7.3g 22%
Fructose 12.47g 16%
Carbs 14.15g 62.64g 16%
Folate 64µg 10µg 14%
Vitamin B3 0.4mg 2.589mg 14%
Vitamin C 12mg 1mg 12%
Manganese 0.481mg 0.235mg 11%
Vitamin A 83µg 180µg 11%
Calories 61kcal 241kcal 9%
Vitamin B5 0.14mg 0.516mg 8%
Vitamin B6 0.233mg 0.143mg 7%
Iron 2.1mg 2.66mg 7%
Phosphorus 35mg 71mg 5%
Vitamin B1 0.06mg 0.015mg 4%
Protein 1.5g 3.39g 4%
Vitamin B2 0.03mg 0.074mg 3%
Zinc 0.12mg 0.39mg 2%
Selenium 1µg 2.2µg 2%
Choline 9.5mg 13.9mg 1%
Polyunsaturated fat 0.166g 0.074g 1%
Magnesium 28mg 32mg 1%
Fats 0.3g 0.51g 0%
Net carbs 12.35g 55.34g N/A
Calcium 59mg 55mg 0%
Sugar 3.9g 53.44g N/A
Starch 0.35g 0%
Sodium 20mg 10mg 0%
Saturated fat 0.04g 0.017g 0%
Monounsaturated fat 0.004g 0.074g 0%
Tryptophan 0.012mg 0.016mg 0%
Threonine 0.063mg 0.073mg 0%
Isoleucine 0.052mg 0.063mg 0%
Leucine 0.096mg 0.105mg 0%
Lysine 0.078mg 0.083mg 0%
Methionine 0.018mg 0.015mg 0%
Phenylalanine 0.055mg 0.062mg 0%
Valine 0.056mg 0.078mg 0%
Histidine 0.025mg 0.047mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leek
Leek
1
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
3% 63% 31% 3%
Protein: 3.39 g
Fats: 0.51 g
Carbs: 62.64 g
Water: 30.89 g
Other: 2.57 g
Contains more WaterWater +168.7%
Contains more ProteinProtein +126%
Contains more FatsFats +70%
Contains more CarbsCarbs +342.7%
Contains more OtherOther +144.8%

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% 45% 45%
Saturated fat: Sat. Fat 0.017 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.074 g
Contains more Poly. FatPolyunsaturated fat +124.3%
Contains less Sat. FatSaturated fat -57.5%
Contains more Mono. FatMonounsaturated fat +1750%

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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. Dried fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173941/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.