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  6. Leek vs. Grapefruit

Leek vs. Grapefruit — In-Depth Nutrition Comparison

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How are leek and grapefruit different?

  • Leek is richer in vitamin K, iron, manganese, vitamin B6, folate, vitamin A, copper, and vitamin E, while grapefruit is higher in vitamin C.
  • Leek covers your daily need for vitamin K, 39% more than grapefruit.
  • Leek contains 26 times more iron than grapefruit. Leek contains 2.1mg of iron, while grapefruit contains 0.08mg.

Leeks, (bulb and lower leaf-portion), raw and Grapefruit, raw, pink, and red, all areas types were used in this article.

Infographic

Leek vs Grapefruit 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
9
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 6.4% 6.6% 12% 3% 11% 1.9% 7.7% 0% 2.9% 0.55%
Contains more MagnesiumMagnesium +211.1%
Contains more CalciumCalcium +168.2%
Contains more PotassiumPotassium +33.3%
Contains more IronIron +2525%
Contains more CopperCopper +275%
Contains more ZincZinc +71.4%
Contains more PhosphorusPhosphorus +94.4%
Contains more ManganeseManganese +2086.4%
Contains more SeleniumSelenium +900%
Contains less SodiumSodium -100%

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 104% 19% 2.6% 0% 11% 7.2% 3.8% 16% 12% 0% 0% 9.8% 4.2%
Contains more Vitamin AVitamin A +43.1%
Contains more Vitamin EVitamin E +607.7%
Contains more Vitamin B1Vitamin B1 +39.5%
Contains more Vitamin B3Vitamin B3 +96.1%
Contains more Vitamin B6Vitamin B6 +339.6%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +392.3%
Contains more CholineCholine +23.4%
Contains more Vitamin CVitamin C +160%
Contains more Vitamin B5Vitamin B5 +87.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.031mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Leek Grapefruit DV% diff.
Vitamin K 47µg 0µg 39%
Iron 2.1mg 0.08mg 25%
Vitamin C 12mg 31.2mg 21%
Manganese 0.481mg 0.022mg 20%
Vitamin B6 0.233mg 0.053mg 14%
Folate 64µg 13µg 13%
Copper 0.12mg 0.032mg 10%
Vitamin E 0.92mg 0.13mg 5%
Magnesium 28mg 9mg 5%
Calcium 59mg 22mg 4%
Vitamin A 83µg 58µg 3%
Vitamin B5 0.14mg 0.262mg 2%
Phosphorus 35mg 18mg 2%
Selenium 1µg 0.1µg 2%
Fructose 1.77g 2%
Vitamin B3 0.4mg 0.204mg 1%
Polyunsaturated fat 0.166g 0.036g 1%
Protein 1.5g 0.77g 1%
Calories 61kcal 42kcal 1%
Sodium 20mg 0mg 1%
Potassium 180mg 135mg 1%
Carbs 14.15g 10.66g 1%
Vitamin B1 0.06mg 0.043mg 1%
Fiber 1.8g 1.6g 1%
Fats 0.3g 0.14g 0%
Net carbs 12.35g 9.06g N/A
Sugar 3.9g 6.89g N/A
Zinc 0.12mg 0.07mg 0%
Vitamin B2 0.03mg 0.031mg 0%
Choline 9.5mg 7.7mg 0%
Saturated fat 0.04g 0.021g 0%
Monounsaturated fat 0.004g 0.02g 0%
Tryptophan 0.012mg 0.008mg 0%
Threonine 0.063mg 0.013mg 0%
Isoleucine 0.052mg 0.008mg 0%
Leucine 0.096mg 0.015mg 0%
Lysine 0.078mg 0.019mg 0%
Methionine 0.018mg 0.007mg 0%
Phenylalanine 0.055mg 0.013mg 0%
Valine 0.056mg 0.015mg 0%
Histidine 0.025mg 0.008mg 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
11% 88%
Protein: 0.77 g
Fats: 0.14 g
Carbs: 10.66 g
Water: 88.06 g
Other: 0.37 g
Contains more ProteinProtein +94.8%
Contains more FatsFats +114.3%
Contains more CarbsCarbs +32.7%
Contains more OtherOther +183.8%
~equal in Water ~88.06g

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
27% 26% 47%
Saturated fat: Sat. Fat 0.021 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.036 g
Contains more Poly. FatPolyunsaturated fat +361.1%
Contains less Sat. FatSaturated fat -47.5%
Contains more Mono. FatMonounsaturated fat +400%

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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. Grapefruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174673/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.