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Leek vs. Fruit salad — In-Depth Nutrition Comparison

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How are leeks and fruit salad different?

  • Leeks have more iron, vitamin A, vitamin B6, folate, manganese, vitamin C, and copper than fruit salad.
  • Daily need coverage for iron for leeks is 23% higher.
  • Leeks contain 21 times more folate than fruit salad. While leeks contain 64µg of folate, fruit salad contains only 3µg.
  • Leeks have a lower glycemic index (32) than fruit salad (54).

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
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 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
Contains more MagnesiumMagnesium +250%
Contains more CalciumCalcium +436.4%
Contains more PotassiumPotassium +55.2%
Contains more IronIron +740%
Contains more CopperCopper +140%
Contains more PhosphorusPhosphorus +150%
Contains more ManganeseManganese +218.5%
Contains more SeleniumSelenium +∞%
Contains more ZincZinc +16.7%
Contains less SodiumSodium -75%

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
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 11% 10% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3%
Contains more Vitamin CVitamin C +263.6%
Contains more Vitamin AVitamin A +176.7%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +445.5%
Contains more Vitamin B2Vitamin B2 +114.3%
Contains more Vitamin B3Vitamin B3 +12.4%
Contains more Vitamin B5Vitamin B5 +164.2%
Contains more Vitamin B6Vitamin B6 +763%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +2033.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Leek Fruit salad DV% diff.
Vitamin K 47µg 39%
Iron 2.1mg 0.25mg 23%
Vitamin B6 0.233mg 0.027mg 16%
Folate 64µg 3µg 15%
Manganese 0.481mg 0.151mg 14%
Vitamin C 12mg 3.3mg 10%
Copper 0.12mg 0.05mg 8%
Vitamin A 83µg 30µg 6%
Vitamin E 0.92mg 6%
Magnesium 28mg 8mg 5%
Calcium 59mg 11mg 5%
Vitamin B1 0.06mg 0.011mg 4%
Fiber 1.8g 1g 3%
Phosphorus 35mg 14mg 3%
Protein 1.5g 0.51g 2%
Potassium 180mg 116mg 2%
Selenium 1µg 2%
Vitamin B5 0.14mg 0.053mg 2%
Choline 9.5mg 2%
Calories 61kcal 50kcal 1%
Sodium 20mg 5mg 1%
Vitamin B2 0.03mg 0.014mg 1%
Polyunsaturated fat 0.166g 0.011g 1%
Fats 0.3g 0.03g 0%
Net carbs 12.35g 12.05g N/A
Carbs 14.15g 13.05g 0%
Sugar 3.9g N/A
Zinc 0.12mg 0.14mg 0%
Vitamin B3 0.4mg 0.356mg 0%
Saturated fat 0.04g 0.004g 0%
Monounsaturated fat 0.004g 0.005g 0%
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%

Macronutrient Comparison

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

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
20% 25% 55%
Saturated fat: Sat. Fat 0.004 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Poly. FatPolyunsaturated fat +1409.1%
Contains less Sat. FatSaturated fat -90%
Contains more Mono. FatMonounsaturated fat +25%

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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. 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.