Leek vs. Raisin — In-Depth Nutrition Comparison
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The main differences between leek and raisins
- Leek is richer in vitamin K, vitamin A, folate, vitamin C, and manganese, yet raisins are richer in copper, potassium, phosphorus, fiber, and vitamin B2.
- Daily need coverage for vitamin K for leek is 36% higher.
- Leek has a lower glycemic index than raisins.
Food types used in this article are Leeks, (bulb and lower leaf-portion), raw and Raisins, seedless.
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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 | +18% |
| Contains more IronIron | +11.7% |
| Contains more ManganeseManganese | +60.9% |
| Contains more SeleniumSelenium | +66.7% |
| Contains more MagnesiumMagnesium | +14.3% |
| Contains more PotassiumPotassium | +316.1% |
| Contains more CopperCopper | +165% |
| Contains more ZincZinc | +83.3% |
| Contains more PhosphorusPhosphorus | +188.6% |
| Contains less SodiumSodium | -45% |
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 | +421.7% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +666.7% |
| Contains more Vitamin B5Vitamin B5 | +47.4% |
| Contains more Vitamin B6Vitamin B6 | +33.9% |
| Contains more Vitamin KVitamin K | +1242.9% |
| Contains more FolateFolate | +1180% |
| Contains more Vitamin B1Vitamin B1 | +76.7% |
| Contains more Vitamin B2Vitamin B2 | +316.7% |
| Contains more Vitamin B3Vitamin B3 | +91.5% |
| Contains more CholineCholine | +16.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fructose | 29.68g | 37% | |
| Vitamin K | 47µg | 3.5µg | 36% |
| Carbs | 14.15g | 79.18g | 22% |
| Copper | 0.12mg | 0.318mg | 22% |
| Potassium | 180mg | 749mg | 17% |
| Folate | 64µg | 5µg | 15% |
| Calories | 61kcal | 299kcal | 12% |
| Vitamin C | 12mg | 2.3mg | 11% |
| Phosphorus | 35mg | 101mg | 9% |
| Vitamin A | 83µg | 0µg | 9% |
| Manganese | 0.481mg | 0.299mg | 8% |
| Fiber | 1.8g | 3.7g | 8% |
| Vitamin B2 | 0.03mg | 0.125mg | 7% |
| Vitamin B6 | 0.233mg | 0.174mg | 5% |
| Vitamin E | 0.92mg | 0.12mg | 5% |
| Vitamin B1 | 0.06mg | 0.106mg | 4% |
| Iron | 2.1mg | 1.88mg | 3% |
| Protein | 1.5g | 3.07g | 3% |
| Vitamin B3 | 0.4mg | 0.766mg | 2% |
| Polyunsaturated fat | 0.166g | 0.037g | 1% |
| Zinc | 0.12mg | 0.22mg | 1% |
| Selenium | 1µg | 0.6µg | 1% |
| Vitamin B5 | 0.14mg | 0.095mg | 1% |
| Calcium | 59mg | 50mg | 1% |
| Magnesium | 28mg | 32mg | 1% |
| Starch | 2.7g | 1% | |
| Fats | 0.3g | 0.46g | 0% |
| Net carbs | 12.35g | 75.48g | N/A |
| Sugar | 3.9g | 59.19g | N/A |
| Sodium | 20mg | 11mg | 0% |
| Saturated fat | 0.04g | 0.058g | 0% |
| Choline | 9.5mg | 11.1mg | 0% |
| Monounsaturated fat | 0.004g | 0.051g | 0% |
| Tryptophan | 0.012mg | 0.05mg | 0% |
| Threonine | 0.063mg | 0.077mg | 0% |
| Isoleucine | 0.052mg | 0.057mg | 0% |
| Leucine | 0.096mg | 0.096mg | 0% |
| Lysine | 0.078mg | 0.084mg | 0% |
| Methionine | 0.018mg | 0.021mg | 0% |
| Phenylalanine | 0.055mg | 0.065mg | 0% |
| Valine | 0.056mg | 0.083mg | 0% |
| Histidine | 0.025mg | 0.072mg | 0% |
| Omega-6 - Gamma-linoleic acid | 0.001g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +437.9% |
| Contains more ProteinProtein | +104.7% |
| Contains more FatsFats | +53.3% |
| Contains more CarbsCarbs | +459.6% |
| Contains more OtherOther | +77.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -31% |
| Contains more Poly. FatPolyunsaturated fat | +348.6% |
| Contains more Mono. FatMonounsaturated fat | +1175% |
