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  6. Leek vs. Mandarin orange

Leek vs. Mandarin orange — In-Depth Nutrition Comparison

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The main differences between leek and mandarin oranges

  • Leek is richer in vitamin K, iron, vitamin A, manganese, folate, vitamin B6, and copper, yet mandarin oranges are richer in vitamin C.
  • Daily need coverage for vitamin K for leek is 39% higher.
  • Leek contains 14 times more iron than mandarin oranges. Leek contains 2.1mg of iron, while mandarin oranges contain 0.15mg.
  • Leek has a lower glycemic index than mandarin oranges.

Food types used in this article are Leeks, (bulb and lower leaf-portion), raw and Tangerines, (mandarin oranges), raw.

Infographic

Leek vs Mandarin orange 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
8
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 8.6% 11% 15% 5.6% 14% 1.9% 8.6% 0.26% 5.1% 0.55%
Contains more MagnesiumMagnesium +133.3%
Contains more CalciumCalcium +59.5%
Contains more IronIron +1300%
Contains more CopperCopper +185.7%
Contains more ZincZinc +71.4%
Contains more PhosphorusPhosphorus +75%
Contains more ManganeseManganese +1133.3%
Contains more SeleniumSelenium +900%
Contains less SodiumSodium -90%
~equal in Potassium ~166mg

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
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 89% 11% 4% 0% 15% 8.3% 7.1% 13% 18% 0% 0% 12% 5.6%
Contains more Vitamin AVitamin A +144.1%
Contains more Vitamin EVitamin E +360%
Contains more Vitamin B6Vitamin B6 +198.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +300%
Contains more Vitamin CVitamin C +122.5%
Contains more Vitamin B2Vitamin B2 +20%
Contains more Vitamin B5Vitamin B5 +54.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.058mg
~equal in Vitamin B3 ~0.376mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~10.2mg

All nutrients comparison - raw data values

Nutrient Leek Mandarin orange DV% diff.
Vitamin K 47µg 0µg 39%
Iron 2.1mg 0.15mg 24%
Manganese 0.481mg 0.039mg 19%
Vitamin C 12mg 26.7mg 16%
Vitamin B6 0.233mg 0.078mg 12%
Folate 64µg 16µg 12%
Copper 0.12mg 0.042mg 9%
Vitamin A 83µg 34µg 5%
Vitamin E 0.92mg 0.2mg 5%
Magnesium 28mg 12mg 4%
Fructose 2.4g 3%
Calcium 59mg 37mg 2%
Vitamin B5 0.14mg 0.216mg 2%
Selenium 1µg 0.1µg 2%
Phosphorus 35mg 20mg 2%
Protein 1.5g 0.81g 1%
Sodium 20mg 2mg 1%
Polyunsaturated fat 0.166g 0.065g 1%
Calories 61kcal 53kcal 0%
Fats 0.3g 0.31g 0%
Carbs 14.15g 13.34g 0%
Net carbs 12.35g 11.54g N/A
Potassium 180mg 166mg 0%
Sugar 3.9g 10.58g N/A
Fiber 1.8g 1.8g 0%
Zinc 0.12mg 0.07mg 0%
Vitamin B1 0.06mg 0.058mg 0%
Vitamin B2 0.03mg 0.036mg 0%
Vitamin B3 0.4mg 0.376mg 0%
Choline 9.5mg 10.2mg 0%
Saturated fat 0.04g 0.039g 0%
Monounsaturated fat 0.004g 0.06g 0%
Tryptophan 0.012mg 0.002mg 0%
Threonine 0.063mg 0.016mg 0%
Isoleucine 0.052mg 0.017mg 0%
Leucine 0.096mg 0.028mg 0%
Lysine 0.078mg 0.032mg 0%
Methionine 0.018mg 0.002mg 0%
Phenylalanine 0.055mg 0.018mg 0%
Valine 0.056mg 0.021mg 0%
Histidine 0.025mg 0.011mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leek
Leek
3
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
13% 85%
Protein: 0.81 g
Fats: 0.31 g
Carbs: 13.34 g
Water: 85.17 g
Other: 0.37 g
Contains more ProteinProtein +85.2%
Contains more OtherOther +183.8%
~equal in Fats ~0.31g
~equal in Carbs ~13.34g
~equal in Water ~85.17g

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
24% 37% 40%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.06 g
Polyunsaturated fat: Poly. Fat 0.065 g
Contains more Poly. FatPolyunsaturated fat +155.4%
Contains more Mono. FatMonounsaturated fat +1400%
~equal in Saturated fat ~0.039g

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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. Mandarin orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169105/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.