Leek vs. Kiwi — In-Depth Nutrition Comparison
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The main differences between leek and kiwi
- Leek is richer in vitamin A, iron, manganese, vitamin B6, folate, and vitamin K, yet kiwi is richer in vitamin C.
- Daily need coverage for vitamin C for kiwi is 90% higher.
- Leek contains 19 times more vitamin A than kiwi. Leek contains 1667IU of vitamin A, while kiwi contains 87IU.
- Leek has a lower glycemic index than kiwi.
Food types used in this article are Leeks, (bulb and lower leaf-portion), raw and Kiwifruit, green, raw.
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 | +64.7% |
| Contains more CalciumCalcium | +73.5% |
| Contains more IronIron | +577.4% |
| Contains more ManganeseManganese | +390.8% |
| Contains more SeleniumSelenium | +400% |
| Contains more PotassiumPotassium | +73.3% |
| Contains more ZincZinc | +16.7% |
| Contains less SodiumSodium | -85% |
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 AVitamin A | +1975% |
| Contains more Vitamin B1Vitamin B1 | +122.2% |
| Contains more Vitamin B2Vitamin B2 | +20% |
| Contains more Vitamin B3Vitamin B3 | +17.3% |
| Contains more Vitamin B6Vitamin B6 | +269.8% |
| Contains more Vitamin KVitamin K | +16.6% |
| Contains more FolateFolate | +156% |
| Contains more CholineCholine | +21.8% |
| Contains more Vitamin CVitamin C | +672.5% |
| Contains more Vitamin EVitamin E | +58.7% |
| Contains more Vitamin B5Vitamin B5 | +30.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 12mg | 92.7mg | 90% |
| Iron | 2.1mg | 0.31mg | 22% |
| Manganese | 0.481mg | 0.098mg | 17% |
| Vitamin B6 | 0.233mg | 0.063mg | 13% |
| Folate | 64µg | 25µg | 10% |
| Vitamin A | 83µg | 4µg | 9% |
| Vitamin K | 47µg | 40.3µg | 6% |
| Fructose | 4.35g | 5% | |
| Fiber | 1.8g | 3g | 5% |
| Vitamin E | 0.92mg | 1.46mg | 4% |
| Potassium | 180mg | 312mg | 4% |
| Vitamin B1 | 0.06mg | 0.027mg | 3% |
| Magnesium | 28mg | 17mg | 3% |
| Calcium | 59mg | 34mg | 3% |
| Copper | 0.12mg | 0.13mg | 1% |
| Protein | 1.5g | 1.14g | 1% |
| Polyunsaturated fat | 0.166g | 0.287g | 1% |
| Sodium | 20mg | 3mg | 1% |
| Vitamin B5 | 0.14mg | 0.183mg | 1% |
| Selenium | 1µg | 0.2µg | 1% |
| Calories | 61kcal | 61kcal | 0% |
| Fats | 0.3g | 0.52g | 0% |
| Carbs | 14.15g | 14.66g | 0% |
| Net carbs | 12.35g | 11.66g | N/A |
| Sugar | 3.9g | 8.99g | N/A |
| Zinc | 0.12mg | 0.14mg | 0% |
| Phosphorus | 35mg | 34mg | 0% |
| Vitamin B2 | 0.03mg | 0.025mg | 0% |
| Vitamin B3 | 0.4mg | 0.341mg | 0% |
| Saturated fat | 0.04g | 0.029g | 0% |
| Choline | 9.5mg | 7.8mg | 0% |
| Monounsaturated fat | 0.004g | 0.047g | 0% |
| Tryptophan | 0.012mg | 0.015mg | 0% |
| Threonine | 0.063mg | 0.047mg | 0% |
| Isoleucine | 0.052mg | 0.051mg | 0% |
| Leucine | 0.096mg | 0.066mg | 0% |
| Lysine | 0.078mg | 0.061mg | 0% |
| Methionine | 0.018mg | 0.024mg | 0% |
| Phenylalanine | 0.055mg | 0.044mg | 0% |
| Valine | 0.056mg | 0.057mg | 0% |
| Histidine | 0.025mg | 0.027mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +31.6% |
| Contains more OtherOther | +72.1% |
| Contains more FatsFats | +73.3% |
~equal in
Carbs
~14.66g
~equal in
Water
~83.07g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -27.5% |
| Contains more Mono. FatMonounsaturated fat | +1075% |
| Contains more Poly. FatPolyunsaturated fat | +72.9% |
