Leek vs. Grape — In-Depth Nutrition Comparison
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What are the differences between leek and grapes?
- Leek is higher in vitamin A, vitamin K, iron, folate, vitamin B6, copper, vitamin C, and magnesium, yet grapes are higher in manganese.
- Leek's daily need coverage for vitamin A is 31% more.
- Leek has 16 times more folate than grapes. While leek has 64µg of folate, grapes have only 4µg.
- The glycemic index of leek is lower.
We used Leeks, (bulb and lower leaf-portion), raw and Grapes, american type (slip skin), raw types in this article.
Infographic
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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.
| Contains more MagnesiumMagnesium | +460% |
| Contains more CalciumCalcium | +321.4% |
| Contains more IronIron | +624.1% |
| Contains more CopperCopper | +200% |
| Contains more ZincZinc | +200% |
| Contains more PhosphorusPhosphorus | +250% |
| Contains more SeleniumSelenium | +900% |
| Contains less SodiumSodium | -90% |
| Contains more ManganeseManganese | +49.3% |
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.
| Contains more Vitamin CVitamin C | +200% |
| Contains more Vitamin AVitamin A | +1560% |
| Contains more Vitamin EVitamin E | +384.2% |
| Contains more Vitamin B3Vitamin B3 | +33.3% |
| Contains more Vitamin B5Vitamin B5 | +483.3% |
| Contains more Vitamin B6Vitamin B6 | +111.8% |
| Contains more Vitamin KVitamin K | +221.9% |
| Contains more FolateFolate | +1500% |
| Contains more CholineCholine | +69.6% |
| Contains more Vitamin B1Vitamin B1 | +53.3% |
| Contains more Vitamin B2Vitamin B2 | +90% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 47µg | 14.6µg | 27% |
| Iron | 2.1mg | 0.29mg | 23% |
| Folate | 64µg | 4µg | 15% |
| Manganese | 0.481mg | 0.718mg | 10% |
| Vitamin C | 12mg | 4mg | 9% |
| Vitamin B6 | 0.233mg | 0.11mg | 9% |
| Vitamin A | 83µg | 5µg | 9% |
| Copper | 0.12mg | 0.04mg | 9% |
| Vitamin E | 0.92mg | 0.19mg | 5% |
| Magnesium | 28mg | 5mg | 5% |
| Calcium | 59mg | 14mg | 5% |
| Fiber | 1.8g | 0.9g | 4% |
| Phosphorus | 35mg | 10mg | 4% |
| Vitamin B1 | 0.06mg | 0.092mg | 3% |
| Vitamin B5 | 0.14mg | 0.024mg | 2% |
| Selenium | 1µg | 0.1µg | 2% |
| Protein | 1.5g | 0.63g | 2% |
| Vitamin B2 | 0.03mg | 0.057mg | 2% |
| Zinc | 0.12mg | 0.04mg | 1% |
| Sodium | 20mg | 2mg | 1% |
| Carbs | 14.15g | 17.15g | 1% |
| Choline | 9.5mg | 5.6mg | 1% |
| Vitamin B3 | 0.4mg | 0.3mg | 1% |
| Calories | 61kcal | 67kcal | 0% |
| Fats | 0.3g | 0.35g | 0% |
| Net carbs | 12.35g | 16.25g | N/A |
| Potassium | 180mg | 191mg | 0% |
| Sugar | 3.9g | 16.25g | N/A |
| Saturated fat | 0.04g | 0.114g | 0% |
| Monounsaturated fat | 0.004g | 0.014g | 0% |
| Polyunsaturated fat | 0.166g | 0.102g | 0% |
| Tryptophan | 0.012mg | 0.003mg | 0% |
| Threonine | 0.063mg | 0.017mg | 0% |
| Isoleucine | 0.052mg | 0.005mg | 0% |
| Leucine | 0.096mg | 0.013mg | 0% |
| Lysine | 0.078mg | 0.014mg | 0% |
| Methionine | 0.018mg | 0.021mg | 0% |
| Phenylalanine | 0.055mg | 0.013mg | 0% |
| Valine | 0.056mg | 0.017mg | 0% |
| Histidine | 0.025mg | 0.023mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +138.1% |
| Contains more OtherOther | +84.2% |
| Contains more FatsFats | +16.7% |
| Contains more CarbsCarbs | +21.2% |
~equal in
Water
~81.3g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -64.9% |
| Contains more Poly. FatPolyunsaturated fat | +62.7% |
| Contains more Mono. FatMonounsaturated fat | +250% |
