Leek vs. Prunes — In-Depth Nutrition Comparison
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What are the differences between leek and prunes?
- Leek is higher in vitamin A, folate, iron, and vitamin C, yet prunes are higher in fiber, copper, potassium, vitamin B2, vitamin K, and vitamin B3.
- Prunes' daily need coverage for fiber is 21% more.
- Leek has 20 times more vitamin C than prunes. While leek has 12mg of vitamin C, prunes have only 0.6mg.
We used Leeks, (bulb and lower leaf-portion), raw and Plums, dried (prunes), uncooked types in this article.
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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 CalciumCalcium | +37.2% |
| Contains more IronIron | +125.8% |
| Contains more ManganeseManganese | +60.9% |
| Contains more SeleniumSelenium | +233.3% |
| Contains more MagnesiumMagnesium | +46.4% |
| Contains more PotassiumPotassium | +306.7% |
| Contains more CopperCopper | +134.2% |
| Contains more ZincZinc | +266.7% |
| Contains more PhosphorusPhosphorus | +97.1% |
| Contains less SodiumSodium | -90% |
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 CVitamin C | +1900% |
| Contains more Vitamin AVitamin A | +112.8% |
| Contains more Vitamin EVitamin E | +114% |
| Contains more Vitamin B1Vitamin B1 | +17.6% |
| Contains more Vitamin B6Vitamin B6 | +13.7% |
| Contains more FolateFolate | +1500% |
| Contains more Vitamin B2Vitamin B2 | +520% |
| Contains more Vitamin B3Vitamin B3 | +370.5% |
| Contains more Vitamin B5Vitamin B5 | +201.4% |
| Contains more Vitamin KVitamin K | +26.6% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fiber | 1.8g | 7.1g | 21% |
| Copper | 0.12mg | 0.281mg | 18% |
| Carbs | 14.15g | 63.88g | 17% |
| Fructose | 12.45g | 16% | |
| Potassium | 180mg | 732mg | 16% |
| Folate | 64µg | 4µg | 15% |
| Iron | 2.1mg | 0.93mg | 15% |
| Vitamin C | 12mg | 0.6mg | 13% |
| Vitamin B2 | 0.03mg | 0.186mg | 12% |
| Vitamin K | 47µg | 59.5µg | 10% |
| Vitamin B3 | 0.4mg | 1.882mg | 9% |
| Calories | 61kcal | 240kcal | 9% |
| Manganese | 0.481mg | 0.299mg | 8% |
| Vitamin B5 | 0.14mg | 0.422mg | 6% |
| Phosphorus | 35mg | 69mg | 5% |
| Vitamin A | 83µg | 39µg | 5% |
| Zinc | 0.12mg | 0.44mg | 3% |
| Vitamin E | 0.92mg | 0.43mg | 3% |
| Magnesium | 28mg | 41mg | 3% |
| Starch | 5.11g | 2% | |
| Calcium | 59mg | 43mg | 2% |
| Vitamin B6 | 0.233mg | 0.205mg | 2% |
| Vitamin B1 | 0.06mg | 0.051mg | 1% |
| Sodium | 20mg | 2mg | 1% |
| Selenium | 1µg | 0.3µg | 1% |
| Protein | 1.5g | 2.18g | 1% |
| Polyunsaturated fat | 0.166g | 0.062g | 1% |
| Fats | 0.3g | 0.38g | 0% |
| Net carbs | 12.35g | 56.78g | N/A |
| Sugar | 3.9g | 38.13g | N/A |
| Choline | 9.5mg | 10.1mg | 0% |
| Saturated fat | 0.04g | 0.088g | 0% |
| Monounsaturated fat | 0.004g | 0.053g | 0% |
| Tryptophan | 0.012mg | 0.025mg | 0% |
| Threonine | 0.063mg | 0.049mg | 0% |
| Isoleucine | 0.052mg | 0.041mg | 0% |
| Leucine | 0.096mg | 0.066mg | 0% |
| Lysine | 0.078mg | 0.05mg | 0% |
| Methionine | 0.018mg | 0.016mg | 0% |
| Phenylalanine | 0.055mg | 0.052mg | 0% |
| Valine | 0.056mg | 0.056mg | 0% |
| Histidine | 0.025mg | 0.027mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +168.4% |
| Contains more ProteinProtein | +45.3% |
| Contains more FatsFats | +26.7% |
| Contains more CarbsCarbs | +351.4% |
| Contains more OtherOther | +151.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -54.5% |
| Contains more Poly. FatPolyunsaturated fat | +167.7% |
| Contains more Mono. FatMonounsaturated fat | +1225% |
