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  6. Leek vs. Peanut butter

Leek vs. Peanut butter — In-Depth Nutrition Comparison

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The main differences between leek and peanut butter

  • Leek is richer in vitamin K and vitamin A, yet peanut butter is richer in vitamin B3, vitamin E, manganese, phosphorus, copper, magnesium, and zinc.
  • Daily need coverage for vitamin B3 for peanut butter is 79% higher.
  • Leek contains less saturated fat.
  • Peanut butter has a lower glycemic index than leek.

Food types used in this article are Leeks, (bulb and lower leaf-portion), raw and Peanut butter, smooth style, without salt.

Infographic

Leek vs Peanut butter 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
2
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 120% 15% 49% 65% 141% 68% 144% 2.2% 217% 22%
Contains more CalciumCalcium +20.4%
Contains more IronIron +20.7%
Contains more MagnesiumMagnesium +500%
Contains more PotassiumPotassium +210%
Contains more CopperCopper +251.7%
Contains more ZincZinc +1991.7%
Contains more PhosphorusPhosphorus +857.1%
Contains less SodiumSodium -15%
Contains more ManganeseManganese +246.2%
Contains more SeleniumSelenium +310%

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
3
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 0% 0% 182% 0% 38% 44% 246% 68% 102% 0% 0.75% 65% 34%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +15566.7%
Contains more Vitamin EVitamin E +889.1%
Contains more Vitamin B1Vitamin B1 +150%
Contains more Vitamin B2Vitamin B2 +540%
Contains more Vitamin B3Vitamin B3 +3178%
Contains more Vitamin B5Vitamin B5 +712.1%
Contains more Vitamin B6Vitamin B6 +89.3%
Contains more FolateFolate +35.9%
Contains more CholineCholine +563.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leek
Leek
1
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
22% 51% 22% 3%
Protein: 22.21 g
Fats: 51.36 g
Carbs: 22.31 g
Water: 1.23 g
Other: 2.89 g
Contains more WaterWater +6648%
Contains more ProteinProtein +1380.7%
Contains more FatsFats +17020%
Contains more CarbsCarbs +57.7%
Contains more OtherOther +175.2%

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
21% 53% 26%
Saturated fat: Sat. Fat 10.325 g
Monounsaturated fat: Mono. Fat 25.941 g
Polyunsaturated fat: Poly. Fat 12.535 g
Contains less Sat. FatSaturated fat -99.6%
Contains more Mono. FatMonounsaturated fat +648425%
Contains more Poly. FatPolyunsaturated fat +7451.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Leek Peanut butter DV% diff.
Polyunsaturated fat 0.166g 12.535g 82%
Fats 0.3g 51.36g 79%
Vitamin B3 0.4mg 13.112mg 79%
Monounsaturated fat 0.004g 25.941g 65%
Vitamin E 0.92mg 9.1mg 55%
Manganese 0.481mg 1.665mg 51%
Saturated fat 0.04g 10.325g 47%
Phosphorus 35mg 335mg 43%
Protein 1.5g 22.21g 41%
Vitamin K 47µg 0.3µg 39%
Copper 0.12mg 0.422mg 34%
Magnesium 28mg 168mg 33%
Calories 61kcal 598kcal 27%
Zinc 0.12mg 2.51mg 22%
Vitamin B5 0.14mg 1.137mg 20%
Vitamin B6 0.233mg 0.441mg 16%
Fiber 1.8g 5g 13%
Vitamin C 12mg 0mg 13%
Vitamin B2 0.03mg 0.192mg 12%
Potassium 180mg 558mg 11%
Choline 9.5mg 63mg 10%
Vitamin A 83µg 0µg 9%
Vitamin B1 0.06mg 0.15mg 8%
Selenium 1µg 4.1µg 6%
Folate 64µg 87µg 6%
Iron 2.1mg 1.74mg 5%
Carbs 14.15g 22.31g 3%
Starch 3.56g 1%
Calcium 59mg 49mg 1%
Net carbs 12.35g 17.31g N/A
Sugar 3.9g 10.49g N/A
Sodium 20mg 17mg 0%
Trans fat 0g 0.075g N/A
Tryptophan 0.012mg 0.231mg 0%
Threonine 0.063mg 0.525mg 0%
Isoleucine 0.052mg 0.616mg 0%
Leucine 0.096mg 1.546mg 0%
Lysine 0.078mg 0.681mg 0%
Methionine 0.018mg 0.265mg 0%
Phenylalanine 0.055mg 1.202mg 0%
Valine 0.056mg 0.782mg 0%
Histidine 0.025mg 0.557mg 0%
Fructose 0.12g 0%
Omega-3 - ALA 0.027g N/A
Omega-3 - Eicosatrienoic acid 0.01g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Eicosadienoic acid 0.008g N/A
Omega-6 - Linoleic acid 12.215g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Leek Peanut butter
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
60%
Peanut butter
Minerals Daily Need Coverage Score
26%
Leek
84%
Peanut butter

Comparison summary

Which food contains less Sodium?
Peanut butter
Peanut butter contains less Sodium (difference - 3mg)
Which food is lower in glycemic index?
Peanut butter
Peanut butter is lower in glycemic index (difference - 18)
Which food is richer in minerals?
Peanut butter
Peanut butter is relatively richer in minerals
Which food is richer in vitamins?
Peanut butter
Peanut butter is relatively richer in vitamins
Which food is lower in Sugar?
Leek
Leek is lower in Sugar (difference - 6.59g)
Which food is lower in Saturated fat?
Leek
Leek is lower in Saturated fat (difference - 10.285g)
Which food is cheaper?
Leek
Leek is cheaper (difference - $2.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Peanut butter - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172470/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.