Leek vs. Olive — In-Depth Nutrition Comparison
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How are leeks and olive different?
- Leeks are higher in vitamin K, vitamin A, manganese, vitamin B6, folate, and vitamin C; however, olive is richer in iron and copper.
- Daily need coverage for vitamin K for leeks is 38% higher.
- Leeks have less saturated fat.
Leeks, (bulb and lower leaf-portion), raw and Olives, ripe, canned (small-extra large) are the varieties used in this article.
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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 | +600% |
| Contains more PotassiumPotassium | +2150% |
| Contains more PhosphorusPhosphorus | +1066.7% |
| Contains less SodiumSodium | -97.3% |
| Contains more ManganeseManganese | +2305% |
| Contains more CalciumCalcium | +49.2% |
| Contains more IronIron | +57.1% |
| Contains more CopperCopper | +109.2% |
| Contains more ZincZinc | +83.3% |
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.
| Contains more Vitamin CVitamin C | +1233.3% |
| Contains more Vitamin AVitamin A | +315% |
| Contains more Vitamin B1Vitamin B1 | +1900% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +981.1% |
| Contains more Vitamin B5Vitamin B5 | +833.3% |
| Contains more Vitamin B6Vitamin B6 | +2488.9% |
| Contains more Vitamin KVitamin K | +3257.1% |
| Contains more FolateFolate | +∞% |
| Contains more Vitamin EVitamin E | +79.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 47µg | 1.4µg | 38% |
| Sodium | 20mg | 735mg | 31% |
| Manganese | 0.481mg | 0.02mg | 20% |
| Monounsaturated fat | 0.004g | 7.888g | 20% |
| Vitamin B6 | 0.233mg | 0.009mg | 17% |
| Fats | 0.3g | 10.68g | 16% |
| Folate | 64µg | 0µg | 16% |
| Iron | 2.1mg | 3.3mg | 15% |
| Copper | 0.12mg | 0.251mg | 15% |
| Vitamin C | 12mg | 0.9mg | 12% |
| Vitamin A | 83µg | 20µg | 7% |
| Magnesium | 28mg | 4mg | 6% |
| Fiber | 1.8g | 3.2g | 6% |
| Saturated fat | 0.04g | 1.415g | 6% |
| Potassium | 180mg | 8mg | 5% |
| Phosphorus | 35mg | 3mg | 5% |
| Vitamin E | 0.92mg | 1.65mg | 5% |
| Vitamin B1 | 0.06mg | 0.003mg | 5% |
| Polyunsaturated fat | 0.166g | 0.911g | 5% |
| Calories | 61kcal | 115kcal | 3% |
| Carbs | 14.15g | 6.26g | 3% |
| Calcium | 59mg | 88mg | 3% |
| Vitamin B5 | 0.14mg | 0.015mg | 3% |
| Vitamin B2 | 0.03mg | 0mg | 2% |
| Vitamin B3 | 0.4mg | 0.037mg | 2% |
| Protein | 1.5g | 0.84g | 1% |
| Zinc | 0.12mg | 0.22mg | 1% |
| Net carbs | 12.35g | 3.06g | N/A |
| Sugar | 3.9g | 0g | N/A |
| Selenium | 1µg | 0.9µg | 0% |
| Choline | 9.5mg | 10.3mg | 0% |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.063mg | 0.026mg | 0% |
| Isoleucine | 0.052mg | 0.031mg | 0% |
| Leucine | 0.096mg | 0.05mg | 0% |
| Lysine | 0.078mg | 0.032mg | 0% |
| Methionine | 0.018mg | 0.012mg | 0% |
| Phenylalanine | 0.055mg | 0.029mg | 0% |
| Valine | 0.056mg | 0.038mg | 0% |
| Histidine | 0.025mg | 0.023mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +78.6% |
| Contains more CarbsCarbs | +126% |
| Contains more FatsFats | +3460% |
| Contains more OtherOther | +112.4% |
~equal in
Water
~79.99g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -97.2% |
| Contains more Mono. FatMonounsaturated fat | +197100% |
| Contains more Poly. FatPolyunsaturated fat | +448.8% |
