Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Leek
  5. Compare
  6. Leek vs. Fruit salad

Leek vs. Fruit salad — In-Depth Nutrition Comparison

Compare

How are Leek and Fruit salad different?

  • Leek has more Iron, Vitamin B6, Folate, Manganese, Vitamin C, Copper, and Vitamin A RAE than Fruit salad.
  • Daily need coverage for Iron from Leek is 23% higher.
  • Leek contains 21 times more Folate than Fruit salad. While Leek contains 64µg of Folate, Fruit salad contains only 3µg.

Leeks, (bulb and lower leaf-portion), raw and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids and liquids are the varieties used in this article.

Infographic

Leek vs Fruit salad 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
8
:
2
Fruit salad
Fruit salad
Contains more Calcium +436.4%
Contains more Iron +740%
Contains more Magnesium +250%
Contains more Phosphorus +150%
Contains more Potassium +55.2%
Contains more Copper +140%
Contains more Manganese +218.5%
Contains less Sodium -75%
Contains more Zinc +16.7%
Leek
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 79% 20% 15% 16% 3% 4% 40% 63% 6%
Fruit salad
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 10% 6% 6% 11% 1% 4% 17% 20% 0%
Contains more Calcium +436.4%
Contains more Iron +740%
Contains more Magnesium +250%
Contains more Phosphorus +150%
Contains more Potassium +55.2%
Contains more Copper +140%
Contains more Manganese +218.5%
Contains less Sodium -75%
Contains more Zinc +16.7%

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
10
:
0
Fruit salad
Fruit salad
Contains more Vitamin A +177.8%
Contains more Vitamin C +263.6%
Contains more Vitamin B1 +445.5%
Contains more Vitamin B2 +114.3%
Contains more Vitamin B3 +12.4%
Contains more Vitamin B5 +164.2%
Contains more Vitamin B6 +763%
Contains more Folate +2033.3%
Leek
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 101% 19% 0% 40% 15% 7% 8% 9% 54% 48% 0% 118%
Fruit salad
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 36% 0% 0% 11% 3% 4% 7% 4% 7% 3% 0% 0%
Contains more Vitamin A +177.8%
Contains more Vitamin C +263.6%
Contains more Vitamin B1 +445.5%
Contains more Vitamin B2 +114.3%
Contains more Vitamin B3 +12.4%
Contains more Vitamin B5 +164.2%
Contains more Vitamin B6 +763%
Contains more Folate +2033.3%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leek
Leek
4
:
1
Fruit salad
Fruit salad
Contains more Protein +194.1%
Contains more Fats +900%
Contains more Other +303.8%
Equal in Carbs - 13.05
Equal in Water - 86.15
Leek
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Fruit salad
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Contains more Protein +194.1%
Contains more Fats +900%
Contains more Other +303.8%
Equal in Carbs - 13.05
Equal in Water - 86.15

Fat Type Comparison

Fat type breakdown side-by-side comparison
Leek
Leek
1
:
2
Fruit salad
Fruit salad
Contains more Polyunsaturated fat +1409.1%
Contains less Saturated Fat -90%
Contains more Monounsaturated Fat +25%
Leek
19% 2% 79%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.166 g
Fruit salad
20% 25% 55%
Saturated Fat: 0.004 g
Monounsaturated Fat: 0.005 g
Polyunsaturated fat: 0.011 g
Contains more Polyunsaturated fat +1409.1%
Contains less Saturated Fat -90%
Contains more Monounsaturated Fat +25%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Leek Fruit salad Opinion
Net carbs 12.35g 12.05g Leek
Protein 1.5g 0.51g Leek
Fats 0.3g 0.03g Leek
Carbs 14.15g 13.05g Leek
Calories 61kcal 50kcal Leek
Sugar 3.9g Fruit salad
Fiber 1.8g 1g Leek
Calcium 59mg 11mg Leek
Iron 2.1mg 0.25mg Leek
Magnesium 28mg 8mg Leek
Phosphorus 35mg 14mg Leek
Potassium 180mg 116mg Leek
Sodium 20mg 5mg Fruit salad
Zinc 0.12mg 0.14mg Fruit salad
Copper 0.12mg 0.05mg Leek
Manganese 0.481mg 0.151mg Leek
Selenium 1µg Leek
Vitamin A 1667IU 600IU Leek
Vitamin A RAE 83µg 30µg Leek
Vitamin E 0.92mg Leek
Vitamin C 12mg 3.3mg Leek
Vitamin B1 0.06mg 0.011mg Leek
Vitamin B2 0.03mg 0.014mg Leek
Vitamin B3 0.4mg 0.356mg Leek
Vitamin B5 0.14mg 0.053mg Leek
Vitamin B6 0.233mg 0.027mg Leek
Folate 64µg 3µg Leek
Vitamin K 47µg Leek
Tryptophan 0.012mg Leek
Threonine 0.063mg Leek
Isoleucine 0.052mg Leek
Leucine 0.096mg Leek
Lysine 0.078mg Leek
Methionine 0.018mg Leek
Phenylalanine 0.055mg Leek
Valine 0.056mg Leek
Histidine 0.025mg Leek
Saturated Fat 0.04g 0.004g Fruit salad
Monounsaturated Fat 0.004g 0.005g Fruit salad
Polyunsaturated fat 0.166g 0.011g Leek

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Leek Fruit salad
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Leek
Leek vs Onion
Onion
Leek
Leek vs Coriander
Coriander
Leek
Leek vs Parsley
Parsley
Fruit salad
Fruit salad vs Kiwifruit
Kiwifruit
Fruit salad
Fruit salad vs Pineapple
Pineapple
Fruit salad
Fruit salad vs Mango
Mango

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
35%
Leek
6%
Fruit salad
Minerals Daily Need Coverage Score
26%
Leek
8%
Fruit salad

Comparison summary

Which food is richer in minerals?
Leek
Leek is relatively richer in minerals
Which food is lower in glycemic index?
Leek
Leek is lower in glycemic index (difference - 22)
Which food is richer in vitamins?
Leek
Leek is relatively richer in vitamins
Which food is lower in Sugar?
Fruit salad
Fruit salad is lower in Sugar (difference - 3.9g)
Which food contains less Sodium?
Fruit salad
Fruit salad contains less Sodium (difference - 15mg)
Which food is lower in Saturated Fat?
Fruit salad
Fruit salad is lower in Saturated Fat (difference - 0.036g)
Which food is cheaper?
Fruit salad
Fruit salad is cheaper (difference - $0.4)
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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.