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Leek vs. Mamey Sapote — In-Depth Nutrition Comparison

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Significant differences between leek and mamey Sapote

  • Leek has more vitamin A, iron, folate, and manganese; however, mamey Sapote is richer in vitamin B6, fiber, vitamin C, copper, potassium, and vitamin E.
  • Mamey Sapote covers your daily vitamin B6 needs 37% more than leek.
  • Mamey Sapote has 12 times less vitamin A than leek. Leek has 1667IU of vitamin A, while mamey Sapote has 143IU.

Specific food types used in this comparison are Leeks, (bulb and lower leaf-portion), raw and Sapote, mamey, raw.

Infographic

Leek vs Mamey Sapote 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.
Leek
6
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 7.9% 5.4% 40% 29% 71% 5.2% 11% 0.91% 27% 0%
Contains more MagnesiumMagnesium +154.5%
Contains more CalciumCalcium +227.8%
Contains more IronIron +169.2%
Contains more PhosphorusPhosphorus +34.6%
Contains more ManganeseManganese +135.8%
Contains more SeleniumSelenium +∞%
Contains more PotassiumPotassium +152.2%
Contains more CopperCopper +77.5%
Contains more ZincZinc +58.3%
Contains less SodiumSodium -65%

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
5
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 77% 2.3% 42% 0% 3.3% 27% 27% 24% 166% 0% 0% 5.3% 0%
Contains more Vitamin AVitamin A +1085.7%
Contains more Vitamin B1Vitamin B1 +361.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +814.3%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +91.7%
Contains more Vitamin EVitamin E +129.3%
Contains more Vitamin B2Vitamin B2 +286.7%
Contains more Vitamin B3Vitamin B3 +258%
Contains more Vitamin B5Vitamin B5 +183.6%
Contains more Vitamin B6Vitamin B6 +209%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leek
2
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
32% 65%
Protein: 1.45 g
Fats: 0.46 g
Carbs: 32.1 g
Water: 64.87 g
Other: 1.12 g
Contains more WaterWater +27.9%
Contains more FatsFats +53.3%
Contains more CarbsCarbs +126.9%
~equal in Protein ~1.45g
~equal in Other ~1.12g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Leek
2
19% 2% 79%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.166 g
46% 28% 26%
Saturated fat: Sat. Fat 0.169 g
Monounsaturated fat: Mono. Fat 0.102 g
Polyunsaturated fat: Poly. Fat 0.097 g
Contains less Sat. FatSaturated fat -76.3%
Contains more Poly. FatPolyunsaturated fat +71.1%
Contains more Mono. FatMonounsaturated fat +2450%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Leek Mamey Sapote
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Saturated fat ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Leek Mamey Sapote DV% diff.
Vitamin K 47µg 39%
Vitamin B6 0.233mg 0.72mg 37%
Iron 2.1mg 0.78mg 17%
Folate 64µg 7µg 14%
Fiber 1.8g 5.4g 14%
Vitamin C 12mg 23mg 12%
Manganese 0.481mg 0.204mg 12%
Fructose 7.66g 10%
Copper 0.12mg 0.213mg 10%
Vitamin A 83µg 7µg 8%
Vitamin E 0.92mg 2.11mg 8%
Potassium 180mg 454mg 8%
Vitamin B2 0.03mg 0.116mg 7%
Vitamin B3 0.4mg 1.432mg 6%
Carbs 14.15g 32.1g 6%
Vitamin B5 0.14mg 0.397mg 5%
Calcium 59mg 18mg 4%
Magnesium 28mg 11mg 4%
Vitamin B1 0.06mg 0.013mg 4%
Calories 61kcal 124kcal 3%
Starch 6.33g 3%
Selenium 1µg 2%
Choline 9.5mg 2%
Phosphorus 35mg 26mg 1%
Zinc 0.12mg 0.19mg 1%
Saturated fat 0.04g 0.169g 1%
Sodium 20mg 7mg 1%
Protein 1.5g 1.45g 0%
Fats 0.3g 0.46g 0%
Net carbs 12.35g 26.7g N/A
Sugar 3.9g 20.14g N/A
Monounsaturated fat 0.004g 0.102g 0%
Polyunsaturated fat 0.166g 0.097g 0%
Tryptophan 0.012mg 0.049mg 0%
Threonine 0.063mg 0.085mg 0%
Isoleucine 0.052mg 0.061mg 0%
Leucine 0.096mg 0.073mg 0%
Lysine 0.078mg 0.073mg 0%
Methionine 0.018mg 0.024mg 0%
Phenylalanine 0.055mg 0.061mg 0%
Valine 0.056mg 0.073mg 0%
Histidine 0.025mg 0.049mg 0%
Omega-3 - ALA 0.082g N/A
Omega-6 - Linoleic acid 0.011g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Leek Mamey Sapote
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
27%
Leek
29%
Mamey Sapote
Minerals Daily Need Coverage Score
26%
Leek
20%
Mamey Sapote

Comparison summary

Which food contains less Sodium?
Mamey Sapote
Mamey Sapote contains less Sodium (difference - 13mg)
Which food is lower in glycemic index?
Mamey Sapote
Mamey Sapote is lower in glycemic index (difference - 32)
Which food is lower in Sugar?
Leek
Leek is lower in Sugar (difference - 16.24g)
Which food is lower in Saturated fat?
Leek
Leek is lower in Saturated fat (difference - 0.129g)
Which food is cheaper?
Leek
Leek is cheaper (difference - $2.6)
Which food is richer in minerals?
Leek
Leek is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Mamey Sapote - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167760/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.