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  6. Leek vs. Pomegranate

Leek vs. Pomegranate — In-Depth Nutrition Comparison

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Important differences between leek and pomegranate

  • Leek has more vitamin A, vitamin K, iron, manganese, vitamin B6, and folate; however, pomegranate has more fiber.
  • Leek's daily need coverage for vitamin A is 33% more.
  • Leek has 7 times more iron than pomegranate. Leek has 2.1mg of iron, while pomegranate has 0.3mg.

The food varieties used in the comparison are Leeks, (bulb and lower leaf-portion), raw and Pomegranates, raw.

Infographic

Leek vs Pomegranate 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
5
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% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
Contains more MagnesiumMagnesium +133.3%
Contains more CalciumCalcium +490%
Contains more IronIron +600%
Contains more ManganeseManganese +304.2%
Contains more SeleniumSelenium +100%
Contains more PotassiumPotassium +31.1%
Contains more CopperCopper +31.7%
Contains more ZincZinc +191.7%
Contains less SodiumSodium -85%
~equal in Phosphorus ~36mg

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
8
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 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 4.1%
Contains more Vitamin CVitamin C +17.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +53.3%
Contains more Vitamin B3Vitamin B3 +36.5%
Contains more Vitamin B6Vitamin B6 +210.7%
Contains more Vitamin KVitamin K +186.6%
Contains more FolateFolate +68.4%
Contains more CholineCholine +25%
Contains more Vitamin B1Vitamin B1 +11.7%
Contains more Vitamin B2Vitamin B2 +76.7%
Contains more Vitamin B5Vitamin B5 +169.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Leek Pomegranate DV% diff.
Vitamin K 47µg 16.4µg 26%
Iron 2.1mg 0.3mg 23%
Manganese 0.481mg 0.119mg 16%
Vitamin B6 0.233mg 0.075mg 12%
Fiber 1.8g 4g 9%
Vitamin A 83µg 0µg 9%
Folate 64µg 38µg 7%
Calcium 59mg 10mg 5%
Vitamin B5 0.14mg 0.377mg 5%
Magnesium 28mg 12mg 4%
Copper 0.12mg 0.158mg 4%
Vitamin E 0.92mg 0.6mg 2%
Carbs 14.15g 18.7g 2%
Vitamin B2 0.03mg 0.053mg 2%
Zinc 0.12mg 0.35mg 2%
Vitamin C 12mg 10.2mg 2%
Potassium 180mg 236mg 2%
Calories 61kcal 83kcal 1%
Polyunsaturated fat 0.166g 0.079g 1%
Vitamin B3 0.4mg 0.293mg 1%
Vitamin B1 0.06mg 0.067mg 1%
Fats 0.3g 1.17g 1%
Selenium 1µg 0.5µg 1%
Sodium 20mg 3mg 1%
Protein 1.5g 1.67g 0%
Net carbs 12.35g 14.7g N/A
Sugar 3.9g 13.67g N/A
Phosphorus 35mg 36mg 0%
Choline 9.5mg 7.6mg 0%
Saturated fat 0.04g 0.12g 0%
Monounsaturated fat 0.004g 0.093g 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
2
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
2% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 g
Contains more OtherOther +98.1%
Contains more ProteinProtein +11.3%
Contains more FatsFats +290%
Contains more CarbsCarbs +32.2%
~equal in Water ~77.93g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Leek
Leek
2
19% 2% 79%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.166 g
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 g
Contains less Sat. FatSaturated fat -66.7%
Contains more Poly. FatPolyunsaturated fat +110.1%
Contains more Mono. FatMonounsaturated fat +2225%

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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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.