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  6. Leek vs. Fruit preserves

Leek vs. Fruit preserves — In-Depth Nutrition Comparison

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Summary of differences between leek and fruit preserves

  • Fruit preserves have less vitamin K, vitamin A, iron, manganese, vitamin B6, folate, magnesium, and vitamin E than leek.
  • Leek covers your daily need for vitamin K, 39% more than fruit preserves.
  • The glycemic index of fruit preserves is higher.

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

Infographic

Leek vs Fruit preserves 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 2.9% 6% 6.8% 18% 33% 1.6% 8.1% 4.2% 5.2% 11%
Contains more MagnesiumMagnesium +600%
Contains more CalciumCalcium +195%
Contains more PotassiumPotassium +133.8%
Contains more IronIron +328.6%
Contains more CopperCopper +20%
Contains more ZincZinc +100%
Contains more PhosphorusPhosphorus +84.2%
Contains less SodiumSodium -37.5%
Contains more ManganeseManganese +1102.5%
Contains more SeleniumSelenium +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
9
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 29% 0% 2.4% 0% 4% 18% 0.68% 1.2% 4.6% 0% 0% 8.3% 5.6%
Contains more Vitamin CVitamin C +36.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +666.7%
Contains more Vitamin B1Vitamin B1 +275%
Contains more Vitamin B3Vitamin B3 +1011.1%
Contains more Vitamin B5Vitamin B5 +600%
Contains more Vitamin B6Vitamin B6 +1065%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +481.8%
Contains more Vitamin B2Vitamin B2 +153.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~10.2mg

All nutrients comparison - raw data values

Nutrient Leek Fruit preserves DV% diff.
Vitamin K 47µg 0µg 39%
Iron 2.1mg 0.49mg 20%
Manganese 0.481mg 0.04mg 19%
Carbs 14.15g 68.86g 18%
Vitamin B6 0.233mg 0.02mg 16%
Folate 64µg 11µg 13%
Calories 61kcal 278kcal 11%
Vitamin A 83µg 0µg 9%
Magnesium 28mg 4mg 6%
Vitamin E 0.92mg 0.12mg 5%
Vitamin B2 0.03mg 0.076mg 4%
Vitamin B1 0.06mg 0.016mg 4%
Vitamin C 12mg 8.8mg 4%
Calcium 59mg 20mg 4%
Fiber 1.8g 1.1g 3%
Potassium 180mg 77mg 3%
Copper 0.12mg 0.1mg 2%
Phosphorus 35mg 19mg 2%
Selenium 1µg 2µg 2%
Protein 1.5g 0.37g 2%
Vitamin B3 0.4mg 0.036mg 2%
Vitamin B5 0.14mg 0.02mg 2%
Sodium 20mg 32mg 1%
Polyunsaturated fat 0.166g 0g 1%
Zinc 0.12mg 0.06mg 1%
Fats 0.3g 0.07g 0%
Net carbs 12.35g 67.76g N/A
Sugar 3.9g 48.5g N/A
Choline 9.5mg 10.2mg 0%
Saturated fat 0.04g 0.01g 0%
Monounsaturated fat 0.004g 0.038g 0%
Tryptophan 0.012mg 0.008mg 0%
Threonine 0.063mg 0.023mg 0%
Isoleucine 0.052mg 0.017mg 0%
Leucine 0.096mg 0.037mg 0%
Lysine 0.078mg 0.03mg 0%
Methionine 0.018mg 0.001mg 0%
Phenylalanine 0.055mg 0.021mg 0%
Valine 0.056mg 0.021mg 0%
Histidine 0.025mg 0.014mg 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
69% 30%
Protein: 0.37 g
Fats: 0.07 g
Carbs: 68.86 g
Water: 30.47 g
Other: 0.23 g
Contains more ProteinProtein +305.4%
Contains more FatsFats +328.6%
Contains more WaterWater +172.4%
Contains more OtherOther +356.5%
Contains more CarbsCarbs +386.6%

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
21% 79%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.038 g
Polyunsaturated fat: Poly. Fat 0 g
Contains more Poly. FatPolyunsaturated fat +∞%
Contains less Sat. FatSaturated fat -75%
Contains more Mono. FatMonounsaturated fat +850%

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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 preserves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169641/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.