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  6. Leek vs. Orange juice

Leek vs. Orange juice — In-Depth Nutrition Comparison

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Important differences between leek and orange juice

  • Leek has more vitamin K, vitamin A, iron, manganese, vitamin B6, folate, copper, fiber, and vitamin E; however, orange juice has more vitamin C.
  • Orange juice's daily need coverage for vitamin C is 42% more.
  • Leek has 470 times more vitamin K than orange juice. Leek has 47µg of vitamin K, while orange juice has 0.1µg.
  • Orange juice has a higher glycemic index than leek.

The food varieties used in the comparison are Leeks, (bulb and lower leaf-portion), raw and Orange juice, raw.

Infographic

Leek vs Orange juice 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
8
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 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
Contains more MagnesiumMagnesium +154.5%
Contains more CalciumCalcium +436.4%
Contains more IronIron +950%
Contains more CopperCopper +172.7%
Contains more ZincZinc +140%
Contains more PhosphorusPhosphorus +105.9%
Contains more ManganeseManganese +3335.7%
Contains more SeleniumSelenium +900%
Contains more PotassiumPotassium +11.1%
Contains less SodiumSodium -95%

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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
Contains more Vitamin AVitamin A +730%
Contains more Vitamin EVitamin E +2200%
Contains more Vitamin B6Vitamin B6 +482.5%
Contains more Vitamin KVitamin K +46900%
Contains more FolateFolate +113.3%
Contains more CholineCholine +53.2%
Contains more Vitamin CVitamin C +316.7%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B5Vitamin B5 +35.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.03mg
~equal in Vitamin B3 ~0.4mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Leek Orange juice DV% diff.
Vitamin C 12mg 50mg 42%
Vitamin K 47µg 0.1µg 39%
Iron 2.1mg 0.2mg 24%
Manganese 0.481mg 0.014mg 20%
Vitamin B6 0.233mg 0.04mg 15%
Folate 64µg 30µg 9%
Copper 0.12mg 0.044mg 8%
Vitamin A 83µg 10µg 8%
Fiber 1.8g 0.2g 6%
Vitamin E 0.92mg 0.04mg 6%
Calcium 59mg 11mg 5%
Magnesium 28mg 11mg 4%
Phosphorus 35mg 17mg 3%
Vitamin B1 0.06mg 0.09mg 3%
Selenium 1µg 0.1µg 2%
Protein 1.5g 0.7g 2%
Choline 9.5mg 6.2mg 1%
Polyunsaturated fat 0.166g 0.04g 1%
Vitamin B5 0.14mg 0.19mg 1%
Calories 61kcal 45kcal 1%
Sodium 20mg 1mg 1%
Potassium 180mg 200mg 1%
Carbs 14.15g 10.4g 1%
Zinc 0.12mg 0.05mg 1%
Fats 0.3g 0.2g 0%
Net carbs 12.35g 10.2g N/A
Sugar 3.9g 8.4g N/A
Vitamin B2 0.03mg 0.03mg 0%
Vitamin B3 0.4mg 0.4mg 0%
Saturated fat 0.04g 0.024g 0%
Monounsaturated fat 0.004g 0.036g 0%
Tryptophan 0.012mg 0.002mg 0%
Threonine 0.063mg 0.008mg 0%
Isoleucine 0.052mg 0.008mg 0%
Leucine 0.096mg 0.013mg 0%
Lysine 0.078mg 0.009mg 0%
Methionine 0.018mg 0.003mg 0%
Phenylalanine 0.055mg 0.009mg 0%
Valine 0.056mg 0.011mg 0%
Histidine 0.025mg 0.003mg 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
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Contains more ProteinProtein +114.3%
Contains more FatsFats +50%
Contains more CarbsCarbs +36.1%
Contains more OtherOther +162.5%
~equal in Water ~88.3g

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
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 g
Contains more Poly. FatPolyunsaturated fat +315%
Contains less Sat. FatSaturated fat -40%
Contains more Mono. FatMonounsaturated fat +800%

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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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.