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  6. Leek vs. Sweet potato

Leek vs. Sweet potato — In-Depth Nutrition Comparison

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Summary of differences between leek and sweet potato

  • Leek has more vitamin K, iron, folate, vitamin C, and manganese; however, sweet potato is higher in vitamin A and vitamin B5.
  • Sweet potato covers your daily need for vitamin A, 250% more than leek.
  • Leek has 26 times more vitamin K than sweet potato. While leek has 47µg of vitamin K, sweet potato has only 1.8µg.
  • The glycemic index of sweet potato is higher.

These are the specific foods used in this comparison Leeks, (bulb and lower leaf-portion), raw and Sweet potato, raw, unprepared.

Infographic

Leek vs Sweet potato 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
6
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 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Contains more MagnesiumMagnesium +12%
Contains more CalciumCalcium +96.7%
Contains more IronIron +244.3%
Contains less SodiumSodium -63.6%
Contains more ManganeseManganese +86.4%
Contains more SeleniumSelenium +66.7%
Contains more PotassiumPotassium +87.2%
Contains more CopperCopper +25.8%
Contains more ZincZinc +150%
Contains more PhosphorusPhosphorus +34.3%

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
5
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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Contains more Vitamin CVitamin C +400%
Contains more Vitamin EVitamin E +253.8%
Contains more Vitamin B6Vitamin B6 +11.5%
Contains more Vitamin KVitamin K +2511.1%
Contains more FolateFolate +481.8%
Contains more Vitamin AVitamin A +754.2%
Contains more Vitamin B1Vitamin B1 +30%
Contains more Vitamin B2Vitamin B2 +103.3%
Contains more Vitamin B3Vitamin B3 +39.3%
Contains more Vitamin B5Vitamin B5 +471.4%
Contains more CholineCholine +29.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Leek Sweet potato DV% diff.
Vitamin A 83µg 709µg 70%
Vitamin K 47µg 1.8µg 38%
Iron 2.1mg 0.61mg 19%
Vitamin B5 0.14mg 0.8mg 13%
Folate 64µg 11µg 13%
Vitamin C 12mg 2.4mg 11%
Manganese 0.481mg 0.258mg 10%
Starch 12.65g 5%
Fiber 1.8g 3g 5%
Potassium 180mg 337mg 5%
Vitamin E 0.92mg 0.26mg 4%
Calcium 59mg 30mg 3%
Copper 0.12mg 0.151mg 3%
Vitamin B2 0.03mg 0.061mg 2%
Zinc 0.12mg 0.3mg 2%
Carbs 14.15g 20.12g 2%
Phosphorus 35mg 47mg 2%
Sodium 20mg 55mg 2%
Vitamin B6 0.233mg 0.209mg 2%
Vitamin B1 0.06mg 0.078mg 2%
Choline 9.5mg 12.3mg 1%
Polyunsaturated fat 0.166g 0.014g 1%
Calories 61kcal 86kcal 1%
Vitamin B3 0.4mg 0.557mg 1%
Magnesium 28mg 25mg 1%
Fructose 0.7g 1%
Selenium 1µg 0.6µg 1%
Protein 1.5g 1.57g 0%
Fats 0.3g 0.05g 0%
Net carbs 12.35g 17.12g N/A
Sugar 3.9g 4.18g N/A
Saturated fat 0.04g 0.018g 0%
Monounsaturated fat 0.004g 0.001g 0%
Tryptophan 0.012mg 0.031mg 0%
Threonine 0.063mg 0.083mg 0%
Isoleucine 0.052mg 0.055mg 0%
Leucine 0.096mg 0.092mg 0%
Lysine 0.078mg 0.066mg 0%
Methionine 0.018mg 0.029mg 0%
Phenylalanine 0.055mg 0.089mg 0%
Valine 0.056mg 0.086mg 0%
Histidine 0.025mg 0.031mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leek
Leek
3
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Contains more FatsFats +500%
Contains more CarbsCarbs +42.2%
~equal in Protein ~1.57g
~equal in Water ~77.28g
~equal in Other ~0.98g

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
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 g
Contains more Mono. FatMonounsaturated fat +300%
Contains more Poly. FatPolyunsaturated fat +1085.7%
Contains less Sat. FatSaturated fat -55%

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.