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Leek vs. Rum — In-Depth Nutrition Comparison

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What are the main differences between leek and rum?

  • Rum has less vitamin K, vitamin A, iron, manganese, vitamin B6, folate, vitamin C, copper, fiber, and magnesium than leek.
  • Leek's daily need coverage for vitamin K is 39% higher.
  • Rum has a lower glycemic index than leek.

We used Leeks, (bulb and lower leaf-portion), raw and Alcoholic beverage, distilled, rum, 80 proof types in this comparison.

Infographic

Leek vs Rum 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
9
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%
Rum
Rum
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0.18% 4.5% 17% 1.9% 2.1% 0.13% 2.3% 0%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +8900%
Contains more IronIron +1650%
Contains more CopperCopper +140%
Contains more ZincZinc +71.4%
Contains more PhosphorusPhosphorus +600%
Contains more ManganeseManganese +2572.2%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -95%

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
11
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%
Rum
Rum
0
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 0% 0% 0% 0% 2% 0% 0% 0% 0% 0% 0% 0% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +650%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leek
4
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Rum
Rum
1
67% 33%
Protein: 0 g
Fats: 0 g
Carbs: 0 g
Water: 66.6 g
Other: 33.4 g
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +24.6%
Contains more OtherOther +3081%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Leek Rum
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Leek Rum DV% diff.
Vitamin K 47µg 0µg 39%
Iron 2.1mg 0.12mg 25%
Manganese 0.481mg 0.018mg 20%
Vitamin B6 0.233mg 0mg 18%
Folate 64µg 0µg 16%
Vitamin C 12mg 0mg 13%
Calories 61kcal 231kcal 9%
Vitamin A 83µg 0µg 9%
Copper 0.12mg 0.05mg 8%
Magnesium 28mg 0mg 7%
Fiber 1.8g 0g 7%
Calcium 59mg 0mg 6%
Vitamin E 0.92mg 0mg 6%
Carbs 14.15g 0g 5%
Potassium 180mg 2mg 5%
Vitamin B1 0.06mg 0.008mg 4%
Phosphorus 35mg 5mg 4%
Vitamin B3 0.4mg 0mg 3%
Protein 1.5g 0g 3%
Vitamin B5 0.14mg 0mg 3%
Selenium 1µg 0µg 2%
Vitamin B2 0.03mg 0mg 2%
Choline 9.5mg 0mg 2%
Sodium 20mg 1mg 1%
Polyunsaturated fat 0.166g 0g 1%
Fats 0.3g 0g 0%
Net carbs 12.35g 0g N/A
Sugar 3.9g 0g N/A
Zinc 0.12mg 0.07mg 0%
Saturated fat 0.04g 0g 0%
Monounsaturated fat 0.004g 0g 0%
Tryptophan 0.012mg 0mg 0%
Threonine 0.063mg 0mg 0%
Isoleucine 0.052mg 0mg 0%
Leucine 0.096mg 0mg 0%
Lysine 0.078mg 0mg 0%
Methionine 0.018mg 0mg 0%
Phenylalanine 0.055mg 0mg 0%
Valine 0.056mg 0mg 0%
Histidine 0.025mg 0mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Leek Rum
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Leek
0%
Rum
Minerals Daily Need Coverage Score
26%
Leek
3%
Rum

Comparison summary

Which food is lower in Sugar?
Rum
Rum is lower in Sugar (difference - 3.9g)
Which food contains less Sodium?
Rum
Rum contains less Sodium (difference - 19mg)
Which food is lower in Saturated fat?
Rum
Rum is lower in Saturated fat (difference - 0.04g)
Which food is lower in glycemic index?
Rum
Rum is lower in glycemic index (difference - 32)
Which food is cheaper?
Rum
Rum is cheaper (difference - $0.4)
Which food is richer in minerals?
Leek
Leek is relatively richer in minerals
Which food is richer in vitamins?
Leek
Leek is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Rum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174817/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.