Leek vs. Mango — In-Depth Nutrition Comparison
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Important differences between leek and mango
- Leek has more vitamin K, iron, manganese, vitamin A, vitamin B6, and folate; however, mango has more vitamin C.
- Leek's daily need coverage for vitamin K is 36% more.
- Leek has 13 times more iron than mango. Leek has 2.1mg of iron, while mango has 0.16mg.
- Mango has a higher glycemic index than leek.
The food varieties used in the comparison are Leeks, (bulb and lower leaf-portion), raw and Mangos, 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 | +180% |
| Contains more CalciumCalcium | +436.4% |
| Contains more IronIron | +1212.5% |
| Contains more ZincZinc | +33.3% |
| Contains more PhosphorusPhosphorus | +150% |
| Contains more ManganeseManganese | +663.5% |
| Contains more SeleniumSelenium | +66.7% |
| Contains less SodiumSodium | -95% |
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 | +53.7% |
| Contains more Vitamin B1Vitamin B1 | +114.3% |
| Contains more Vitamin B6Vitamin B6 | +95.8% |
| Contains more Vitamin KVitamin K | +1019% |
| Contains more FolateFolate | +48.8% |
| Contains more CholineCholine | +25% |
| Contains more Vitamin CVitamin C | +203.3% |
| Contains more Vitamin B2Vitamin B2 | +26.7% |
| Contains more Vitamin B3Vitamin B3 | +67.3% |
| Contains more Vitamin B5Vitamin B5 | +40.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 47µg | 4.2µg | 36% |
| Vitamin C | 12mg | 36.4mg | 27% |
| Iron | 2.1mg | 0.16mg | 24% |
| Manganese | 0.481mg | 0.063mg | 18% |
| Vitamin B6 | 0.233mg | 0.119mg | 9% |
| Fructose | 4.68g | 6% | |
| Folate | 64µg | 43µg | 5% |
| Calcium | 59mg | 11mg | 5% |
| Magnesium | 28mg | 10mg | 4% |
| Phosphorus | 35mg | 14mg | 3% |
| Vitamin A | 83µg | 54µg | 3% |
| Vitamin B1 | 0.06mg | 0.028mg | 3% |
| Vitamin B3 | 0.4mg | 0.669mg | 2% |
| Copper | 0.12mg | 0.111mg | 1% |
| Vitamin B2 | 0.03mg | 0.038mg | 1% |
| Fiber | 1.8g | 1.6g | 1% |
| Sodium | 20mg | 1mg | 1% |
| Polyunsaturated fat | 0.166g | 0.071g | 1% |
| Vitamin B5 | 0.14mg | 0.197mg | 1% |
| Selenium | 1µg | 0.6µg | 1% |
| Protein | 1.5g | 0.82g | 1% |
| Calories | 61kcal | 60kcal | 0% |
| Fats | 0.3g | 0.38g | 0% |
| Net carbs | 12.35g | 13.38g | N/A |
| Carbs | 14.15g | 14.98g | 0% |
| Potassium | 180mg | 168mg | 0% |
| Sugar | 3.9g | 13.66g | N/A |
| Zinc | 0.12mg | 0.09mg | 0% |
| Vitamin E | 0.92mg | 0.9mg | 0% |
| Choline | 9.5mg | 7.6mg | 0% |
| Saturated fat | 0.04g | 0.092g | 0% |
| Monounsaturated fat | 0.004g | 0.14g | 0% |
| Tryptophan | 0.012mg | 0.013mg | 0% |
| Threonine | 0.063mg | 0.031mg | 0% |
| Isoleucine | 0.052mg | 0.029mg | 0% |
| Leucine | 0.096mg | 0.05mg | 0% |
| Lysine | 0.078mg | 0.066mg | 0% |
| Methionine | 0.018mg | 0.008mg | 0% |
| Phenylalanine | 0.055mg | 0.027mg | 0% |
| Valine | 0.056mg | 0.042mg | 0% |
| Histidine | 0.025mg | 0.019mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +82.9% |
| Contains more OtherOther | +191.7% |
| Contains more FatsFats | +26.7% |
~equal in
Carbs
~14.98g
~equal in
Water
~83.46g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -56.5% |
| Contains more Poly. FatPolyunsaturated fat | +133.8% |
| Contains more Mono. FatMonounsaturated fat | +3400% |
