Leek vs. Jalapeño — In-Depth Nutrition Comparison
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A recap on differences between leek and jalapeño
- Leek is higher in vitamin K, iron, manganese, vitamin A, folate, and copper, yet jalapeño is higher in vitamin C, vitamin E, vitamin B6, and vitamin B3.
- Jalapeño covers your daily vitamin C needs 118% more than leek.
- Leek contains 8 times more iron than jalapeño. While leek contains 2.1mg of iron, jalapeño contains only 0.25mg.
Food varieties used in this article are Leeks, (bulb and lower leaf-portion), raw and Peppers, jalapeno, raw.
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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 | +86.7% |
| Contains more CalciumCalcium | +391.7% |
| Contains more IronIron | +740% |
| Contains more CopperCopper | +160.9% |
| Contains more PhosphorusPhosphorus | +34.6% |
| Contains more ManganeseManganese | +395.9% |
| Contains more SeleniumSelenium | +150% |
| Contains more PotassiumPotassium | +37.8% |
| Contains more ZincZinc | +16.7% |
| Contains less SodiumSodium | -85% |
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 AVitamin A | +53.7% |
| Contains more Vitamin B1Vitamin B1 | +50% |
| Contains more Vitamin KVitamin K | +154.1% |
| Contains more FolateFolate | +137% |
| Contains more CholineCholine | +26.7% |
| Contains more Vitamin CVitamin C | +888.3% |
| Contains more Vitamin EVitamin E | +289.1% |
| Contains more Vitamin B2Vitamin B2 | +133.3% |
| Contains more Vitamin B3Vitamin B3 | +220% |
| Contains more Vitamin B5Vitamin B5 | +125% |
| Contains more Vitamin B6Vitamin B6 | +79.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +64.8% |
| Contains more CarbsCarbs | +117.7% |
| Contains more OtherOther | +98.1% |
| Contains more FatsFats | +23.3% |
| Contains more WaterWater | +10.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -56.5% |
| Contains more Poly. FatPolyunsaturated fat | +48.2% |
| Contains more Mono. FatMonounsaturated fat | +625% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin C | 12mg | 118.6mg | 118% |
| Vitamin K | 47µg | 18.5µg | 24% |
| Iron | 2.1mg | 0.25mg | 23% |
| Vitamin E | 0.92mg | 3.58mg | 18% |
| Manganese | 0.481mg | 0.097mg | 17% |
| Vitamin B6 | 0.233mg | 0.419mg | 14% |
| Folate | 64µg | 27µg | 9% |
| Copper | 0.12mg | 0.046mg | 8% |
| Vitamin B3 | 0.4mg | 1.28mg | 6% |
| Calcium | 59mg | 12mg | 5% |
| Fiber | 1.8g | 2.8g | 4% |
| Vitamin B5 | 0.14mg | 0.315mg | 4% |
| Carbs | 14.15g | 6.5g | 3% |
| Magnesium | 28mg | 15mg | 3% |
| Fructose | 2.63g | 3% | |
| Vitamin A | 83µg | 54µg | 3% |
| Vitamin B2 | 0.03mg | 0.07mg | 3% |
| Vitamin B1 | 0.06mg | 0.04mg | 2% |
| Calories | 61kcal | 29kcal | 2% |
| Potassium | 180mg | 248mg | 2% |
| Selenium | 1µg | 0.4µg | 1% |
| Protein | 1.5g | 0.91g | 1% |
| Phosphorus | 35mg | 26mg | 1% |
| Sodium | 20mg | 3mg | 1% |
| Fats | 0.3g | 0.37g | 0% |
| Net carbs | 12.35g | 3.7g | N/A |
| Sugar | 3.9g | 4.12g | N/A |
| Zinc | 0.12mg | 0.14mg | 0% |
| Choline | 9.5mg | 7.5mg | 0% |
| Saturated fat | 0.04g | 0.092g | 0% |
| Monounsaturated fat | 0.004g | 0.029g | 0% |
| Polyunsaturated fat | 0.166g | 0.112g | 0% |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.063mg | 0% | |
| Isoleucine | 0.052mg | 0% | |
| Leucine | 0.096mg | 0% | |
| Lysine | 0.078mg | 0% | |
| Methionine | 0.018mg | 0% | |
| Phenylalanine | 0.055mg | 0% | |
| Valine | 0.056mg | 0% | |
| Histidine | 0.025mg | 0% | |
| Omega-3 - ALA | 0.05g | N/A | |
| Omega-6 - Linoleic acid | 0.062g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
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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%
55%
Minerals Daily Need Coverage Score
26%
9%
Comparison summary
Which food is lower in Sugar?
Leek is lower in Sugar (difference - 0.22g)
Which food is lower in Saturated fat?
Leek is lower in Saturated fat (difference - 0.052g)
Which food is cheaper?
Leek is cheaper (difference - $0.4)
Which food is richer in minerals?
Leek is relatively richer in minerals
Which food contains less Sodium?
Jalapeño contains less Sodium (difference - 17mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (32)
Which food is richer in vitamins?
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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.