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  6. Leek vs. Dulce de Leche

Leek vs. Dulce de Leche — In-Depth Nutrition Comparison

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Differences between leeks and dulce de Leche

  • Leeks have more vitamin K, vitamin A, iron, manganese, and vitamin B6, while dulce de Leche has more vitamin B2, phosphorus, calcium, and choline.
  • Leeks' daily need coverage for vitamin K is 38% higher.
  • Dulce de Leche contains 241 times less manganese than leeks. Leeks contain 0.481mg of manganese, while dulce de Leche contains 0.002mg.
  • The amount of saturated fat in leeks is lower.

The food types used in this comparison are Leeks, (bulb and lower leaf-portion), raw and Dulce de Leche.

Infographic

Leek vs Dulce de Leche 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
5
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 16% 75% 31% 6.4% 1.3% 22% 83% 17% 0.26% 15%
Contains more MagnesiumMagnesium +27.3%
Contains more IronIron +1135.3%
Contains more CopperCopper +2900%
Contains less SodiumSodium -84.5%
Contains more ManganeseManganese +23950%
Contains more CalciumCalcium +325.4%
Contains more PotassiumPotassium +94.4%
Contains more ZincZinc +558.3%
Contains more PhosphorusPhosphorus +451.4%
Contains more SeleniumSelenium +170%

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 40% 28% 18% 0% 15% 6.9% 7.5% 8.4% 54% 0% 118% 48%
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 8.7% 25% 4% 3% 4% 93% 3.9% 50% 3.7% 39% 3.3% 8.3%
Contains more Vitamin CVitamin C +361.5%
Contains more Vitamin AVitamin A +12.2%
Contains more Vitamin EVitamin E +360%
Contains more Vitamin B1Vitamin B1 +275%
Contains more Vitamin B3Vitamin B3 +90.5%
Contains more Vitamin B6Vitamin B6 +1356.3%
Contains more Vitamin KVitamin K +3515.4%
Contains more FolateFolate +481.8%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +1250%
Contains more Vitamin B5Vitamin B5 +496.4%
Contains more Vitamin B12Vitamin B12 +∞%

All nutrients comparison - raw data values

Nutrient Leek Dulce de Leche DV% diff.
Vitamin K 47µg 1.3µg 38%
Vitamin B2 0.03mg 0.405mg 29%
Iron 2.1mg 0.17mg 24%
Phosphorus 35mg 193mg 23%
Manganese 0.481mg 0.002mg 21%
Saturated fat 0.04g 4.534g 20%
Calcium 59mg 251mg 19%
Vitamin B6 0.233mg 0.016mg 17%
Carbs 14.15g 55.35g 14%
Vitamin B5 0.14mg 0.835mg 14%
Choline 9.5mg 89.1mg 14%
Calories 61kcal 315kcal 13%
Copper 0.12mg 0.004mg 13%
Vitamin B12 0µg 0.31µg 13%
Folate 64µg 11µg 13%
Protein 1.5g 6.84g 11%
Fats 0.3g 7.35g 11%
Vitamin C 12mg 2.6mg 10%
Cholesterol 0mg 29mg 10%
Fiber 1.8g 0g 7%
Zinc 0.12mg 0.79mg 6%
Potassium 180mg 350mg 5%
Sodium 20mg 129mg 5%
Vitamin E 0.92mg 0.2mg 5%
Monounsaturated fat 0.004g 2.143g 5%
Vitamin B1 0.06mg 0.016mg 4%
Selenium 1µg 2.7µg 3%
Vitamin D 0 IU 6 IU 1%
Magnesium 28mg 22mg 1%
Vitamin A 83µg 74µg 1%
Vitamin D 0µg 0.2µg 1%
Vitamin B3 0.4mg 0.21mg 1%
Polyunsaturated fat 0.166g 0.375g 1%
Net carbs 12.35g 55.35g N/A
Sugar 3.9g 49.74g N/A
Trans fat 0g 0.364g N/A
Tryptophan 0.012mg 0%
Threonine 0.063mg 0%
Isoleucine 0.052mg 0%
Leucine 0.096mg 0%
Lysine 0.078mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.055mg 0%
Valine 0.056mg 0%
Histidine 0.025mg 0%
Fructose 0.32g 0%
Omega-3 - EPA 0g 0.004g N/A
Omega-3 - ALA 0.05g N/A
Omega-3 - DPA 0g 0.009g N/A
Omega-3 - Eicosatrienoic acid 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.005g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A
Omega-6 - Linoleic acid 0.131g N/A

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
7% 7% 55% 29% 2%
Protein: 6.84 g
Fats: 7.35 g
Carbs: 55.35 g
Water: 28.71 g
Other: 1.75 g
Contains more WaterWater +189.1%
Contains more ProteinProtein +356%
Contains more FatsFats +2350%
Contains more CarbsCarbs +291.2%
Contains more OtherOther +66.7%

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
64% 30% 5%
Saturated fat: Sat. Fat 4.534 g
Monounsaturated fat: Mono. Fat 2.143 g
Polyunsaturated fat: Poly. Fat 0.375 g
Contains less Sat. FatSaturated fat -99.1%
Contains more Mono. FatMonounsaturated fat +53475%
Contains more Poly. FatPolyunsaturated fat +125.9%

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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. Dulce de Leche - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173461/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.