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Leek vs. Feijoa — In-Depth Nutrition Comparison

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Significant differences between leek and feijoa

  • Leek has more vitamin K, vitamin A, iron, manganese, vitamin B6, folate, copper, and vitamin E; however, feijoa is richer in vitamin C and fiber.
  • Leek covers your daily vitamin K needs 36% more than feijoa.
  • Feijoa has 278 times less vitamin A than leek. Leek has 1667IU of vitamin A, while feijoa has 6IU.

Specific food types used in this comparison are Leeks, (bulb and lower leaf-portion), raw and Feijoa, raw.

Infographic

Leek vs Feijoa 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
8
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%
Feijoa
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 5.1% 15% 5.3% 12% 1.6% 8.1% 0.39% 11% 0%
Contains more MagnesiumMagnesium +211.1%
Contains more CalciumCalcium +247.1%
Contains more IronIron +1400%
Contains more CopperCopper +233.3%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +84.2%
Contains more ManganeseManganese +472.6%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -85%
~equal in Potassium ~172mg

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
9
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%
Feijoa
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 110% 0% 3.2% 0% 1.5% 4.2% 5.5% 14% 15% 0% 8.8% 17% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +475%
Contains more Vitamin B1Vitamin B1 +900%
Contains more Vitamin B2Vitamin B2 +66.7%
Contains more Vitamin B3Vitamin B3 +35.6%
Contains more Vitamin B6Vitamin B6 +247.8%
Contains more Vitamin KVitamin K +1242.9%
Contains more FolateFolate +178.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +174.2%
Contains more Vitamin B5Vitamin B5 +66.4%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leek
2
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Feijoa
3
15% 83%
Protein: 0.71 g
Fats: 0.42 g
Carbs: 15.21 g
Water: 83.28 g
Other: 0.38 g
Contains more ProteinProtein +111.3%
Contains more OtherOther +176.3%
Contains more FatsFats +40%
~equal in Carbs ~15.21g
~equal in Water ~83.28g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Feijoa
1
35% 19% 46%
Saturated fat: Sat. Fat 0.104 g
Monounsaturated fat: Mono. Fat 0.056 g
Polyunsaturated fat: Poly. Fat 0.136 g
Contains less Sat. FatSaturated fat -61.5%
Contains more Poly. FatPolyunsaturated fat +22.1%
Contains more Mono. FatMonounsaturated fat +1300%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Leek Feijoa
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Leek Feijoa DV% diff.
Vitamin K 47µg 3.5µg 36%
Iron 2.1mg 0.14mg 25%
Vitamin C 12mg 32.9mg 23%
Fiber 1.8g 6.4g 18%
Manganese 0.481mg 0.084mg 17%
Vitamin B6 0.233mg 0.067mg 13%
Folate 64µg 23µg 10%
Copper 0.12mg 0.036mg 9%
Vitamin A 83µg 0µg 9%
Magnesium 28mg 9mg 5%
Vitamin B1 0.06mg 0.006mg 5%
Vitamin E 0.92mg 0.16mg 5%
Calcium 59mg 17mg 4%
Fructose 2.95g 4%
Choline 9.5mg 2%
Selenium 1µg 2%
Vitamin B5 0.14mg 0.233mg 2%
Protein 1.5g 0.71g 2%
Phosphorus 35mg 19mg 2%
Vitamin B2 0.03mg 0.018mg 1%
Sodium 20mg 3mg 1%
Zinc 0.12mg 0.06mg 1%
Vitamin B3 0.4mg 0.295mg 1%
Calories 61kcal 61kcal 0%
Fats 0.3g 0.42g 0%
Carbs 14.15g 15.21g 0%
Net carbs 12.35g 8.81g N/A
Potassium 180mg 172mg 0%
Sugar 3.9g 8.2g N/A
Saturated fat 0.04g 0.104g 0%
Monounsaturated fat 0.004g 0.056g 0%
Polyunsaturated fat 0.166g 0.136g 0%
Tryptophan 0.012mg 0.007mg 0%
Threonine 0.063mg 0.019mg 0%
Isoleucine 0.052mg 0.019mg 0%
Leucine 0.096mg 0.028mg 0%
Lysine 0.078mg 0.038mg 0%
Methionine 0.018mg 0.007mg 0%
Phenylalanine 0.055mg 0.019mg 0%
Valine 0.056mg 0.019mg 0%
Histidine 0.025mg 0.009mg 0%
Omega-3 - ALA 0.029g N/A
Omega-6 - Linoleic acid 0.107g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Leek Feijoa
Low Calories diet Equal
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
27%
Leek
14%
Feijoa
Minerals Daily Need Coverage Score
26%
Leek
7%
Feijoa

Comparison summary

Which food is lower in Sugar?
Leek
Leek is lower in Sugar (difference - 4.3g)
Which food is lower in Saturated fat?
Leek
Leek is lower in Saturated fat (difference - 0.064g)
Which food is cheaper?
Leek
Leek is cheaper (difference - $0.9)
Which food is richer in minerals?
Leek
Leek is relatively richer in minerals
Which food is richer in vitamins?
Leek
Leek is relatively richer in vitamins
Which food contains less Sodium?
Feijoa
Feijoa contains less Sodium (difference - 17mg)
Which food is lower in glycemic index?
Feijoa
Feijoa is lower in glycemic index (difference - 1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Feijoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168176/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.