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Leek vs. Maple sugar — In-Depth Nutrition Comparison

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What are the main differences between leek and maple sugar?

  • Leek is richer in vitamin K, vitamin A, vitamin B6, folate, vitamin C, fiber, vitamin E, and iron, yet maple sugar is richer in manganese and zinc.
  • Maple sugar's daily need coverage for manganese is 171% higher.
  • Leek has a lower glycemic index than maple sugar.

We used Leeks, (bulb and lower leaf-portion), raw and Sugars, maple types in this comparison.

Infographic

Leek vs Maple sugar 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
5
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 14% 27% 24% 60% 33% 165% 1.3% 1.4% 577% 4.4%
Contains more MagnesiumMagnesium +47.4%
Contains more IronIron +30.4%
Contains more CopperCopper +21.2%
Contains more PhosphorusPhosphorus +1066.7%
Contains more SeleniumSelenium +25%
Contains more CalciumCalcium +52.5%
Contains more PotassiumPotassium +52.2%
Contains more ZincZinc +4950%
Contains less SodiumSodium -45%
Contains more ManganeseManganese +819.3%

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
11
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 0% 0% 0% 0% 2.3% 3% 0.75% 2.9% 0.69% 0% 0% 0% 1.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +566.7%
Contains more Vitamin B2Vitamin B2 +130.8%
Contains more Vitamin B3Vitamin B3 +900%
Contains more Vitamin B5Vitamin B5 +191.7%
Contains more Vitamin B6Vitamin B6 +7666.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +352.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Leek Maple sugar DV% diff.
Manganese 0.481mg 4.422mg 171%
Zinc 0.12mg 6.06mg 54%
Vitamin K 47µg 0µg 39%
Carbs 14.15g 90.9g 26%
Vitamin B6 0.233mg 0.003mg 18%
Folate 64µg 0µg 16%
Calories 61kcal 354kcal 15%
Vitamin C 12mg 0mg 13%
Vitamin A 83µg 0µg 9%
Fiber 1.8g 0g 7%
Vitamin E 0.92mg 0mg 6%
Iron 2.1mg 1.61mg 6%
Phosphorus 35mg 3mg 5%
Vitamin B1 0.06mg 0.009mg 4%
Potassium 180mg 274mg 3%
Calcium 59mg 90mg 3%
Protein 1.5g 0.1g 3%
Copper 0.12mg 0.099mg 2%
Vitamin B3 0.4mg 0.04mg 2%
Magnesium 28mg 19mg 2%
Vitamin B5 0.14mg 0.048mg 2%
Choline 9.5mg 2.1mg 1%
Vitamin B2 0.03mg 0.013mg 1%
Fats 0.3g 0.2g 0%
Net carbs 12.35g 90.9g N/A
Sugar 3.9g 84.87g N/A
Sodium 20mg 11mg 0%
Selenium 1µg 0.8µg 0%
Saturated fat 0.04g 0.036g 0%
Monounsaturated fat 0.004g 0.064g 0%
Polyunsaturated fat 0.166g 0.1g 0%
Tryptophan 0.012mg 0%
Threonine 0.063mg 0%
Isoleucine 0.052mg 0%
Leucine 0.096mg 0%
Lysine 0.078mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.055mg 0%
Valine 0.056mg 0%
Histidine 0.025mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leek
Leek
4
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
91% 8%
Protein: 0.1 g
Fats: 0.2 g
Carbs: 90.9 g
Water: 8 g
Other: 0.8 g
Contains more ProteinProtein +1400%
Contains more FatsFats +50%
Contains more WaterWater +937.5%
Contains more OtherOther +31.3%
Contains more CarbsCarbs +542.4%

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
18% 32% 50%
Saturated fat: Sat. Fat 0.036 g
Monounsaturated fat: Mono. Fat 0.064 g
Polyunsaturated fat: Poly. Fat 0.1 g
Contains more Poly. FatPolyunsaturated fat +66%
Contains more Mono. FatMonounsaturated fat +1500%
~equal in Saturated fat ~0.036g

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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. Maple sugar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169658/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.