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  6. Leek vs. Nectarine

Leek vs. Nectarine — In-Depth Nutrition Comparison

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What are the differences between Leek and Nectarine?

  • Leek is richer than Nectarine in Vitamin K, Iron, Manganese, Vitamin B6, Folate, Vitamin A RAE, Vitamin C, and Calcium.
  • Leek's daily need coverage for Vitamin K is 37% more.
  • Leek has 13 times more Folate than Nectarine. While Leek has 64µg of Folate, Nectarine has only 5µg.

We used Leeks, (bulb and lower leaf-portion), raw and Nectarines, raw types in this article.

Infographic

Leek vs Nectarine 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
7
:
3
Nectarine
Nectarine
Contains more Calcium +883.3%
Contains more Iron +650%
Contains more Magnesium +211.1%
Contains more Phosphorus +34.6%
Contains more Copper +39.5%
Contains more Manganese +790.7%
Contains more Selenium +∞%
Contains more Potassium +11.7%
Contains less Sodium -100%
Contains more Zinc +41.7%
Leek
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 79% 20% 15% 16% 3% 4% 40% 63% 6%
Nectarine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 11% 7% 12% 18% 0% 5% 29% 8% 0%
Contains more Calcium +883.3%
Contains more Iron +650%
Contains more Magnesium +211.1%
Contains more Phosphorus +34.6%
Contains more Copper +39.5%
Contains more Manganese +790.7%
Contains more Selenium +∞%
Contains more Potassium +11.7%
Contains less Sodium -100%
Contains more Zinc +41.7%

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
8
:
2
Nectarine
Nectarine
Contains more Vitamin A +402.1%
Contains more Vitamin E +19.5%
Contains more Vitamin C +122.2%
Contains more Vitamin B1 +76.5%
Contains more Vitamin B2 +11.1%
Contains more Vitamin B6 +832%
Contains more Folate +1180%
Contains more Vitamin K +2036.4%
Contains more Vitamin B3 +181.3%
Contains more Vitamin B5 +32.1%
Equal in Vitamin B2 - 0.027
Leek
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 101% 19% 0% 40% 15% 7% 8% 9% 54% 48% 0% 118%
Nectarine
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 20% 16% 0% 19% 9% 7% 22% 12% 6% 4% 0% 6%
Contains more Vitamin A +402.1%
Contains more Vitamin E +19.5%
Contains more Vitamin C +122.2%
Contains more Vitamin B1 +76.5%
Contains more Vitamin B2 +11.1%
Contains more Vitamin B6 +832%
Contains more Folate +1180%
Contains more Vitamin K +2036.4%
Contains more Vitamin B3 +181.3%
Contains more Vitamin B5 +32.1%
Equal in Vitamin B2 - 0.027

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leek
Leek
3
:
2
Nectarine
Nectarine
Contains more Protein +41.5%
Contains more Carbs +34.1%
Contains more Other +118.8%
Equal in Fats - 0.32
Equal in Water - 87.59
Leek
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Nectarine
11% 88%
Protein: 1.06 g
Fats: 0.32 g
Carbs: 10.55 g
Water: 87.59 g
Other: 0.48 g
Contains more Protein +41.5%
Contains more Carbs +34.1%
Contains more Other +118.8%
Equal in Fats - 0.32
Equal in Water - 87.59

Fat Type Comparison

Fat type breakdown side-by-side comparison
Leek
Leek
1
:
2
Nectarine
Nectarine
Contains more Polyunsaturated fat +46.9%
Contains less Saturated Fat -37.5%
Contains more Monounsaturated Fat +2100%
Leek
19% 2% 79%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.166 g
Nectarine
11% 39% 50%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.113 g
Contains more Polyunsaturated fat +46.9%
Contains less Saturated Fat -37.5%
Contains more Monounsaturated Fat +2100%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Leek Nectarine Opinion
Net carbs 12.35g 8.85g Leek
Protein 1.5g 1.06g Leek
Fats 0.3g 0.32g Nectarine
Carbs 14.15g 10.55g Leek
Calories 61kcal 44kcal Leek
Starch 0.07g Nectarine
Fructose 1.37g Nectarine
Sugar 3.9g 7.89g Leek
Fiber 1.8g 1.7g Leek
Calcium 59mg 6mg Leek
Iron 2.1mg 0.28mg Leek
Magnesium 28mg 9mg Leek
Phosphorus 35mg 26mg Leek
Potassium 180mg 201mg Nectarine
Sodium 20mg 0mg Nectarine
Zinc 0.12mg 0.17mg Nectarine
Copper 0.12mg 0.086mg Leek
Manganese 0.481mg 0.054mg Leek
Selenium 1µg 0µg Leek
Vitamin A 1667IU 332IU Leek
Vitamin A RAE 83µg 17µg Leek
Vitamin E 0.92mg 0.77mg Leek
Vitamin C 12mg 5.4mg Leek
Vitamin B1 0.06mg 0.034mg Leek
Vitamin B2 0.03mg 0.027mg Leek
Vitamin B3 0.4mg 1.125mg Nectarine
Vitamin B5 0.14mg 0.185mg Nectarine
Vitamin B6 0.233mg 0.025mg Leek
Folate 64µg 5µg Leek
Vitamin K 47µg 2.2µg Leek
Tryptophan 0.012mg 0.005mg Leek
Threonine 0.063mg 0.009mg Leek
Isoleucine 0.052mg 0.009mg Leek
Leucine 0.096mg 0.014mg Leek
Lysine 0.078mg 0.016mg Leek
Methionine 0.018mg 0.006mg Leek
Phenylalanine 0.055mg 0.021mg Leek
Valine 0.056mg 0.013mg Leek
Histidine 0.025mg 0.008mg Leek
Saturated Fat 0.04g 0.025g Nectarine
Monounsaturated Fat 0.004g 0.088g Nectarine
Polyunsaturated fat 0.166g 0.113g Leek

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Leek Nectarine
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
35%
Leek
10%
Nectarine
Minerals Daily Need Coverage Score
26%
Leek
9%
Nectarine

Comparison summary

Which food contains less Sodium?
Nectarine
Nectarine contains less Sodium (difference - 20mg)
Which food is lower in Saturated Fat?
Nectarine
Nectarine is lower in Saturated Fat (difference - 0.015g)
Which food is lower in Sugar?
Leek
Leek is lower in Sugar (difference - 3.99g)
Which food is lower in glycemic index?
Leek
Leek is lower in glycemic index (difference - 11)
Which food is cheaper?
Leek
Leek is cheaper (difference - $0.1)
Which food is richer in minerals?
Leek
Leek is relatively richer in minerals
Which food is richer in vitamins?
Leek
Leek is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Nectarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169914/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.