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Leek vs. Olive — In-Depth Nutrition Comparison

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How are leek and olive different?

  • Leek is 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 leek is 38% higher.
  • Leek has less saturated fat.

Leeks, (bulb and lower leaf-portion), raw and Olives, ripe, canned (small-extra large) are the varieties used in this article.

Infographic

Leek vs Olive 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.
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%
Olive
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.9% 26% 0.71% 124% 84% 6% 1.3% 96% 2.6% 4.9%
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%
~equal in Selenium ~0.9µg

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
9
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%
Olive
1
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 3% 6.7% 33% 0% 0.75% 0% 0.69% 0.9% 2.1% 0% 3.5% 0% 5.6%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~10.3mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leek
3
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Olive
2
11% 6% 80% 2%
Protein: 0.84 g
Fats: 10.68 g
Carbs: 6.26 g
Water: 79.99 g
Other: 2.23 g
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
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
Olive
2
14% 77% 9%
Saturated fat: Sat. Fat 1.415 g
Monounsaturated fat: Mono. Fat 7.888 g
Polyunsaturated fat: Poly. Fat 0.911 g
Contains less Sat. FatSaturated fat -97.2%
Contains more Mono. FatMonounsaturated fat +197100%
Contains more Poly. FatPolyunsaturated fat +448.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Leek Olive 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%
Folate 64µg 0µg 16%
Fats 0.3g 10.68g 16%
Copper 0.12mg 0.251mg 15%
Iron 2.1mg 3.3mg 15%
Vitamin C 12mg 0.9mg 12%
Vitamin A 83µg 20µg 7%
Magnesium 28mg 4mg 6%
Saturated fat 0.04g 1.415g 6%
Fiber 1.8g 3.2g 6%
Potassium 180mg 8mg 5%
Polyunsaturated fat 0.166g 0.911g 5%
Phosphorus 35mg 3mg 5%
Vitamin E 0.92mg 1.65mg 5%
Vitamin B1 0.06mg 0.003mg 5%
Vitamin B5 0.14mg 0.015mg 3%
Calories 61kcal 115kcal 3%
Calcium 59mg 88mg 3%
Carbs 14.15g 6.26g 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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Leek Olive
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
27%
Leek
4%
Olive
Minerals Daily Need Coverage Score
26%
Leek
35%
Olive

Comparison summary

Which food is lower in Sugar?
Olive
Olive is lower in Sugar (difference - 3.9g)
Which food contains less Sodium?
Leek
Leek contains less Sodium (difference - 715mg)
Which food is lower in Saturated fat?
Leek
Leek is lower in Saturated fat (difference - 1.375g)
Which food is lower in glycemic index?
Leek
Leek is lower in glycemic index (difference - 32)
Which food is cheaper?
Leek
Leek is cheaper (difference - $3.1)
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)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Olive - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169094/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.