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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
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
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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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%

Comparison summary table

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

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%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Leek Orange juice
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
20%
Orange juice
Minerals Daily Need Coverage Score
26%
Leek
6%
Orange juice

Comparison summary

Which food contains less Sodium?
Orange juice
Orange juice contains less Sodium (difference - 19mg)
Which food is lower in Saturated fat?
Orange juice
Orange juice is lower in Saturated fat (difference - 0.016g)
Which food is cheaper?
Orange juice
Orange juice is cheaper (difference - $0.4)
Which food is lower in Sugar?
Leek
Leek is lower in Sugar (difference - 4.5g)
Which food is lower in glycemic index?
Leek
Leek is lower in glycemic index (difference - 18)
Which food is richer in minerals?
Leek
Leek is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
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. 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.