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
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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 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.5 g
Fats:
0.3 g
Carbs:
14.15 g
Water:
83 g
Other:
1.05 g
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
Saturated fat:
Sat. Fat
0.04 g
Monounsaturated fat:
Mono. Fat
0.004 g
Polyunsaturated fat:
Poly. Fat
0.166 g
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
31%
Minerals Daily Need Coverage Score
26%
20%
Comparison summary
Which food is lower in Saturated fat?
Sweet potato is lower in Saturated fat (difference - 0.022g)
Which food is cheaper?
Sweet potato is cheaper (difference - $0.2)
Which food is lower in Sugar?
Leek is lower in Sugar (difference - 0.28g)
Which food contains less Sodium?
Leek contains less Sodium (difference - 35mg)
Which food is lower in glycemic index?
Leek is lower in glycemic index (difference - 38)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.