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  6. Leek vs. Gooseberry

Leek vs. Gooseberry — In-Depth Nutrition Comparison

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Summary of differences between leek and gooseberries

  • Leek has more vitamin A, iron, manganese, folate, vitamin B6, and copper; however, gooseberries are higher in vitamin C and fiber.
  • Leek covers your daily need for vitamin A, 28% more than gooseberries.
  • Leek has 11 times more folate than gooseberries. While leek has 64µg of folate, gooseberries have only 6µg.
  • The glycemic index of leek is higher.

These are the specific foods used in this comparison Leeks, (bulb and lower leaf-portion), raw and Gooseberries, raw.

Infographic

Leek vs Gooseberry 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
7
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 7.1% 7.5% 17% 12% 23% 3.3% 12% 0.13% 19% 3.3%
Contains more MagnesiumMagnesium +180%
Contains more CalciumCalcium +136%
Contains more IronIron +577.4%
Contains more CopperCopper +71.4%
Contains more PhosphorusPhosphorus +29.6%
Contains more ManganeseManganese +234%
Contains more SeleniumSelenium +66.7%
Contains less SodiumSodium -95%
~equal in Potassium ~198mg
~equal in Zinc ~0.12mg

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 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 92% 5% 7.4% 0% 10% 6.9% 5.6% 17% 18% 0% 0% 4.5% 0%
Contains more Vitamin AVitamin A +453.3%
Contains more Vitamin EVitamin E +148.6%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B3Vitamin B3 +33.3%
Contains more Vitamin B6Vitamin B6 +191.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +966.7%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +130.8%
Contains more Vitamin B5Vitamin B5 +104.3%
~equal in Vitamin D ~µg
~equal in Vitamin B2 ~0.03mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Leek Gooseberry DV% diff.
Vitamin K 47µg 39%
Iron 2.1mg 0.31mg 22%
Vitamin C 12mg 27.7mg 17%
Manganese 0.481mg 0.144mg 15%
Folate 64µg 6µg 15%
Vitamin B6 0.233mg 0.08mg 12%
Fiber 1.8g 4.3g 10%
Vitamin A 83µg 15µg 8%
Copper 0.12mg 0.07mg 6%
Vitamin E 0.92mg 0.37mg 4%
Magnesium 28mg 10mg 4%
Calcium 59mg 25mg 3%
Vitamin B5 0.14mg 0.286mg 3%
Choline 9.5mg 2%
Vitamin B1 0.06mg 0.04mg 2%
Vitamin B3 0.4mg 0.3mg 1%
Protein 1.5g 0.88g 1%
Polyunsaturated fat 0.166g 0.317g 1%
Calories 61kcal 44kcal 1%
Selenium 1µg 0.6µg 1%
Phosphorus 35mg 27mg 1%
Potassium 180mg 198mg 1%
Carbs 14.15g 10.18g 1%
Sodium 20mg 1mg 1%
Fats 0.3g 0.58g 0%
Net carbs 12.35g 5.88g N/A
Sugar 3.9g N/A
Zinc 0.12mg 0.12mg 0%
Vitamin B2 0.03mg 0.03mg 0%
Saturated fat 0.04g 0.038g 0%
Monounsaturated fat 0.004g 0.051g 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
3
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
10% 88%
Protein: 0.88 g
Fats: 0.58 g
Carbs: 10.18 g
Water: 87.87 g
Other: 0.49 g
Contains more ProteinProtein +70.5%
Contains more CarbsCarbs +39%
Contains more OtherOther +114.3%
Contains more FatsFats +93.3%
~equal in Water ~87.87g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Leek
Leek
0
19% 2% 79%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.166 g
9% 13% 78%
Saturated fat: Sat. Fat 0.038 g
Monounsaturated fat: Mono. Fat 0.051 g
Polyunsaturated fat: Poly. Fat 0.317 g
Contains more Mono. FatMonounsaturated fat +1175%
Contains more Poly. FatPolyunsaturated fat +91%
~equal in Saturated fat ~0.038g

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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. Gooseberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173030/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.