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  6. Leek vs. Pineapple juice

Leek vs. Pineapple juice — In-Depth Nutrition Comparison

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A recap on differences between leek and pineapple juice

  • Leek is higher in vitamin K, vitamin A, iron, folate, vitamin B6, fiber, vitamin E, and copper, yet pineapple juice is higher in vitamin C.
  • Leek covers your daily vitamin K needs 39% more than pineapple juice.
  • Leek contains 333 times more vitamin A than pineapple juice. While leek contains 1667IU of vitamin A, pineapple juice contains only 5IU.
  • The glycemic index of leek is lower.

Food varieties used in this article are Leeks, (bulb and lower leaf-portion), raw and Pineapple juice, canned or bottled, unsweetened, with added ascorbic acid.

Infographic

Leek vs Pineapple 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
7
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 8.6% 3.9% 11% 12% 23% 3% 3.4% 0.26% 66% 0.55%
Contains more MagnesiumMagnesium +133.3%
Contains more CalciumCalcium +353.8%
Contains more PotassiumPotassium +38.5%
Contains more IronIron +577.4%
Contains more CopperCopper +73.9%
Contains more PhosphorusPhosphorus +337.5%
Contains more SeleniumSelenium +900%
Contains less SodiumSodium -90%
~equal in Zinc ~0.11mg
~equal in Manganese ~0.504mg

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
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%
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 146% 0% 0.4% 0% 15% 4.8% 3.7% 3.4% 23% 0% 0.75% 14% 1.8%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +4500%
Contains more Vitamin B2Vitamin B2 +42.9%
Contains more Vitamin B3Vitamin B3 +101%
Contains more Vitamin B5Vitamin B5 +150%
Contains more Vitamin B6Vitamin B6 +133%
Contains more Vitamin KVitamin K +15566.7%
Contains more FolateFolate +255.6%
Contains more CholineCholine +187.9%
Contains more Vitamin CVitamin C +265%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.058mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Leek Pineapple juice DV% diff.
Vitamin K 47µg 0.3µg 39%
Vitamin C 12mg 43.8mg 35%
Iron 2.1mg 0.31mg 22%
Folate 64µg 18µg 12%
Vitamin B6 0.233mg 0.1mg 10%
Vitamin A 83µg 0µg 9%
Fiber 1.8g 0.2g 6%
Vitamin E 0.92mg 0.02mg 6%
Copper 0.12mg 0.069mg 6%
Fructose 3.81g 5%
Calcium 59mg 13mg 5%
Magnesium 28mg 12mg 4%
Phosphorus 35mg 8mg 4%
Vitamin B5 0.14mg 0.056mg 2%
Selenium 1µg 0.1µg 2%
Protein 1.5g 0.36g 2%
Potassium 180mg 130mg 1%
Sodium 20mg 2mg 1%
Choline 9.5mg 3.3mg 1%
Polyunsaturated fat 0.166g 0.042g 1%
Manganese 0.481mg 0.504mg 1%
Vitamin B2 0.03mg 0.021mg 1%
Vitamin B3 0.4mg 0.199mg 1%
Calories 61kcal 53kcal 0%
Fats 0.3g 0.12g 0%
Carbs 14.15g 12.87g 0%
Net carbs 12.35g 12.67g N/A
Sugar 3.9g 9.98g N/A
Zinc 0.12mg 0.11mg 0%
Vitamin B1 0.06mg 0.058mg 0%
Saturated fat 0.04g 0.008g 0%
Monounsaturated fat 0.004g 0.014g 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%

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
13% 86%
Protein: 0.36 g
Fats: 0.12 g
Carbs: 12.87 g
Water: 86.37 g
Other: 0.28 g
Contains more ProteinProtein +316.7%
Contains more FatsFats +150%
Contains more OtherOther +275%
~equal in Carbs ~12.87g
~equal in Water ~86.37g

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
13% 22% 66%
Saturated fat: Sat. Fat 0.008 g
Monounsaturated fat: Mono. Fat 0.014 g
Polyunsaturated fat: Poly. Fat 0.042 g
Contains more Poly. FatPolyunsaturated fat +295.2%
Contains less Sat. FatSaturated fat -80%
Contains more Mono. FatMonounsaturated fat +250%

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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. Pineapple juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168187/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.