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  6. Leek vs. Brazil nut

Leek vs. Brazil nut — In-Depth Nutrition Comparison

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The main differences between leek and brazil nut

  • Leek is richer in vitamin K and vitamin A, yet brazil nut is richer in selenium, copper, phosphorus, magnesium, vitamin B1, zinc, and manganese.
  • Daily need coverage for selenium for brazil nut is 3484% higher.
  • Leek contains less saturated fat.
  • Brazil nut has a lower glycemic index than leek.

Food types used in this article are Leeks, (bulb and lower leaf-portion), raw and Nuts, brazilnuts, dried, unblanched.

Infographic

Leek vs Brazil nut 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
0
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 269% 48% 58% 91% 581% 111% 311% 0.39% 160% 10456%
Contains more MagnesiumMagnesium +1242.9%
Contains more CalciumCalcium +171.2%
Contains more PotassiumPotassium +266.1%
Contains more IronIron +15.7%
Contains more CopperCopper +1352.5%
Contains more ZincZinc +3283.3%
Contains more PhosphorusPhosphorus +1971.4%
Contains less SodiumSodium -85%
Contains more ManganeseManganese +154.3%
Contains more SeleniumSelenium +191600%

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
6
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 2.3% 0% 113% 0% 154% 8.1% 5.5% 11% 23% 0% 0% 17% 16%
Contains more Vitamin CVitamin C +1614.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +35.6%
Contains more Vitamin B6Vitamin B6 +130.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +190.9%
Contains more Vitamin EVitamin E +514.1%
Contains more Vitamin B1Vitamin B1 +928.3%
Contains more Vitamin B2Vitamin B2 +16.7%
Contains more Vitamin B5Vitamin B5 +31.4%
Contains more CholineCholine +203.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Leek Brazil nut DV% diff.
Selenium 1µg 1917µg 3484%
Copper 0.12mg 1.743mg 180%
Polyunsaturated fat 0.166g 24.399g 162%
Fats 0.3g 67.1g 103%
Phosphorus 35mg 725mg 99%
Magnesium 28mg 376mg 83%
Saturated fat 0.04g 16.134g 73%
Monounsaturated fat 0.004g 23.879g 60%
Vitamin B1 0.06mg 0.617mg 46%
Vitamin K 47µg 0µg 39%
Zinc 0.12mg 4.06mg 36%
Manganese 0.481mg 1.223mg 32%
Vitamin E 0.92mg 5.65mg 32%
Calories 61kcal 659kcal 30%
Protein 1.5g 14.32g 26%
Fiber 1.8g 7.5g 23%
Potassium 180mg 659mg 14%
Vitamin C 12mg 0.7mg 13%
Folate 64µg 22µg 11%
Vitamin B6 0.233mg 0.101mg 10%
Calcium 59mg 160mg 10%
Vitamin A 83µg 0µg 9%
Iron 2.1mg 2.43mg 4%
Choline 9.5mg 28.8mg 4%
Sodium 20mg 3mg 1%
Carbs 14.15g 11.74g 1%
Vitamin B3 0.4mg 0.295mg 1%
Vitamin B5 0.14mg 0.184mg 1%
Net carbs 12.35g 4.24g N/A
Sugar 3.9g 2.33g N/A
Starch 0.25g 0%
Vitamin B2 0.03mg 0.035mg 0%
Tryptophan 0.012mg 0.135mg 0%
Threonine 0.063mg 0.365mg 0%
Isoleucine 0.052mg 0.518mg 0%
Leucine 0.096mg 1.19mg 0%
Lysine 0.078mg 0.49mg 0%
Methionine 0.018mg 1.124mg 0%
Phenylalanine 0.055mg 0.639mg 0%
Valine 0.056mg 0.76mg 0%
Histidine 0.025mg 0.409mg 0%
Omega-3 - ALA 0.018g N/A
Omega-6 - Gamma-linoleic acid 0.018g N/A
Omega-6 - Linoleic acid 23.859g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leek
Leek
2
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
14% 67% 12% 3% 3%
Protein: 14.32 g
Fats: 67.1 g
Carbs: 11.74 g
Water: 3.42 g
Other: 3.42 g
Contains more CarbsCarbs +20.5%
Contains more WaterWater +2326.9%
Contains more ProteinProtein +854.7%
Contains more FatsFats +22266.7%
Contains more OtherOther +225.7%

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
25% 37% 38%
Saturated fat: Sat. Fat 16.134 g
Monounsaturated fat: Mono. Fat 23.879 g
Polyunsaturated fat: Poly. Fat 24.399 g
Contains less Sat. FatSaturated fat -99.8%
Contains more Mono. FatMonounsaturated fat +596875%
Contains more Poly. FatPolyunsaturated fat +14598.2%

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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. Brazil nut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170569/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.