Leek vs. Kiwifruit — In-Depth Nutrition Comparison
Compare
The main differences between Leek and Kiwifruit
- Leek is richer in Iron, Manganese, Vitamin B6, Folate, Vitamin A RAE, and Vitamin K, yet Kiwifruit is richer in Vitamin C.
- Daily need coverage for Vitamin C from Kiwifruit is 90% higher.
- Leek contains 21 times more Vitamin A RAE than Kiwifruit. Leek contains 83µg of Vitamin A RAE, while Kiwifruit contains 4µg.
Food types used in this article are Leeks, (bulb and lower leaf-portion), raw and Kiwifruit, green, raw.
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.
Contains
more
Calcium
+73.5%
Contains
more
Iron
+577.4%
Contains
more
Magnesium
+64.7%
Contains
more
Manganese
+390.8%
Contains
more
Selenium
+400%
Contains
more
Potassium
+73.3%
Contains
less
Sodium
-85%
Contains
more
Zinc
+16.7%
Equal in Phosphorus - 34
Equal in Copper - 0.13
Contains
more
Calcium
+73.5%
Contains
more
Iron
+577.4%
Contains
more
Magnesium
+64.7%
Contains
more
Manganese
+390.8%
Contains
more
Selenium
+400%
Contains
more
Potassium
+73.3%
Contains
less
Sodium
-85%
Contains
more
Zinc
+16.7%
Equal in Phosphorus - 34
Equal in Copper - 0.13
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 A
+1816.1%
Contains
more
Vitamin B1
+122.2%
Contains
more
Vitamin B2
+20%
Contains
more
Vitamin B3
+17.3%
Contains
more
Vitamin B6
+269.8%
Contains
more
Folate
+156%
Contains
more
Vitamin K
+16.6%
Contains
more
Vitamin E
+58.7%
Contains
more
Vitamin C
+672.5%
Contains
more
Vitamin B5
+30.7%
Contains
more
Vitamin A
+1816.1%
Contains
more
Vitamin B1
+122.2%
Contains
more
Vitamin B2
+20%
Contains
more
Vitamin B3
+17.3%
Contains
more
Vitamin B6
+269.8%
Contains
more
Folate
+156%
Contains
more
Vitamin K
+16.6%
Contains
more
Vitamin E
+58.7%
Contains
more
Vitamin C
+672.5%
Contains
more
Vitamin B5
+30.7%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
more
Protein
+31.6%
Contains
more
Other
+72.1%
Contains
more
Fats
+73.3%
Equal in Carbs - 14.66
Equal in Water - 83.07
Contains
more
Protein
+31.6%
Contains
more
Other
+72.1%
Contains
more
Fats
+73.3%
Equal in Carbs - 14.66
Equal in Water - 83.07
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-27.5%
Contains
more
Monounsaturated Fat
+1075%
Contains
more
Polyunsaturated fat
+72.9%
Contains
less
Saturated Fat
-27.5%
Contains
more
Monounsaturated Fat
+1075%
Contains
more
Polyunsaturated fat
+72.9%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Sugar |
|
||
| Lower in Glycemic Index |
|
||
| Lower in price |
|
||
| Rich in minerals |
|
||
| Rich in vitamins |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated Fat |
|
||
| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 12.35g | 11.66g |
|
| Protein | 1.5g | 1.14g |
|
| Fats | 0.3g | 0.52g |
|
| Carbs | 14.15g | 14.66g |
|
| Calories | 61kcal | 61kcal | |
| Fructose | 4.35g |
|
|
| Sugar | 3.9g | 8.99g |
|
| Fiber | 1.8g | 3g |
|
| Calcium | 59mg | 34mg |
|
| Iron | 2.1mg | 0.31mg |
|
| Magnesium | 28mg | 17mg |
|
| Phosphorus | 35mg | 34mg |
|
| Potassium | 180mg | 312mg |
|
| Sodium | 20mg | 3mg |
|
| Zinc | 0.12mg | 0.14mg |
|
| Copper | 0.12mg | 0.13mg |
|
| Manganese | 0.481mg | 0.098mg |
|
| Selenium | 1µg | 0.2µg |
|
| Vitamin A | 1667IU | 87IU |
|
| Vitamin A RAE | 83µg | 4µg |
|
| Vitamin E | 0.92mg | 1.46mg |
|
| Vitamin C | 12mg | 92.7mg |
|
| Vitamin B1 | 0.06mg | 0.027mg |
|
| Vitamin B2 | 0.03mg | 0.025mg |
|
| Vitamin B3 | 0.4mg | 0.341mg |
|
| Vitamin B5 | 0.14mg | 0.183mg |
|
| Vitamin B6 | 0.233mg | 0.063mg |
|
| Folate | 64µg | 25µg |
|
| Vitamin K | 47µg | 40.3µg |
|
| Tryptophan | 0.012mg | 0.015mg |
|
| Threonine | 0.063mg | 0.047mg |
|
| Isoleucine | 0.052mg | 0.051mg |
|
| Leucine | 0.096mg | 0.066mg |
|
| Lysine | 0.078mg | 0.061mg |
|
| Methionine | 0.018mg | 0.024mg |
|
| Phenylalanine | 0.055mg | 0.044mg |
|
| Valine | 0.056mg | 0.057mg |
|
| Histidine | 0.025mg | 0.027mg |
|
| Saturated Fat | 0.04g | 0.029g |
|
| Monounsaturated Fat | 0.004g | 0.047g |
|
| Polyunsaturated fat | 0.166g | 0.287g |
|
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Calories diet | Equal | |
| Low Glycemic Index diet |
|
|
People also compare
Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
35%
42%
Minerals Daily Need Coverage Score
26%
14%
Comparison summary
Which food is lower in Sugar?
Leek is lower in Sugar (difference - 5.09g)
Which food is lower in glycemic index?
Leek is lower in glycemic index (difference - 26)
Which food is cheaper?
Leek is cheaper (difference - $0.1)
Which food is richer in minerals?
Leek is relatively richer in minerals
Which food is richer in vitamins?
Leek is relatively richer in vitamins
Which food contains less Sodium?
Kiwifruit contains less Sodium (difference - 17mg)
Which food is lower in Saturated Fat?
Kiwifruit is lower in Saturated Fat (difference - 0.011g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)