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  6. Leek vs. Maple syrup

Leek vs. Maple syrup — In-Depth Nutrition Comparison

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How are leek and maple syrup different?

  • Leek is higher in vitamin K, vitamin A, iron, vitamin B6, folate, vitamin C, and copper; however, maple syrup is richer in manganese, vitamin B2, and zinc.
  • Daily need coverage for manganese for maple syrup is 106% higher.
  • Leek has a lower glycemic index (32) than maple syrup (54).

Leeks, (bulb and lower leaf-portion), raw and Syrups, maple are the varieties used in this article.

Infographic

Leek vs Maple syrup 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 15% 31% 19% 4.1% 6% 40% 0.86% 1.6% 379% 3.3%
Contains more MagnesiumMagnesium +33.3%
Contains more IronIron +1809.1%
Contains more CopperCopper +566.7%
Contains more PhosphorusPhosphorus +1650%
Contains more SeleniumSelenium +66.7%
Contains more CalciumCalcium +72.9%
Contains more PotassiumPotassium +17.8%
Contains more ZincZinc +1125%
Contains less SodiumSodium -40%
Contains more ManganeseManganese +504.6%

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
9
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 0% 0% 0% 0% 17% 293% 1.5% 2.2% 0.46% 0% 0% 0% 0.87%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +393.8%
Contains more Vitamin B5Vitamin B5 +288.9%
Contains more Vitamin B6Vitamin B6 +11550%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +493.8%
Contains more Vitamin B2Vitamin B2 +4133.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.066mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Leek Maple syrup DV% diff.
Manganese 0.481mg 2.908mg 106%
Vitamin B2 0.03mg 1.27mg 95%
Vitamin K 47µg 0µg 39%
Iron 2.1mg 0.11mg 25%
Vitamin B6 0.233mg 0.002mg 18%
Carbs 14.15g 67.04g 18%
Folate 64µg 0µg 16%
Vitamin C 12mg 0mg 13%
Zinc 0.12mg 1.47mg 12%
Copper 0.12mg 0.018mg 11%
Calories 61kcal 260kcal 10%
Vitamin A 83µg 0µg 9%
Fiber 1.8g 0g 7%
Vitamin E 0.92mg 0mg 6%
Phosphorus 35mg 2mg 5%
Calcium 59mg 102mg 4%
Protein 1.5g 0.04g 3%
Vitamin B3 0.4mg 0.081mg 2%
Magnesium 28mg 21mg 2%
Vitamin B5 0.14mg 0.036mg 2%
Choline 9.5mg 1.6mg 1%
Polyunsaturated fat 0.166g 0.017g 1%
Vitamin B1 0.06mg 0.066mg 1%
Selenium 1µg 0.6µg 1%
Potassium 180mg 212mg 1%
Fructose 0.52g 1%
Fats 0.3g 0.06g 0%
Net carbs 12.35g 67.04g N/A
Sugar 3.9g 60.46g N/A
Sodium 20mg 12mg 0%
Saturated fat 0.04g 0.007g 0%
Monounsaturated fat 0.004g 0.011g 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
4
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
67% 32%
Protein: 0.04 g
Fats: 0.06 g
Carbs: 67.04 g
Water: 32.39 g
Other: 0.47 g
Contains more ProteinProtein +3650%
Contains more FatsFats +400%
Contains more WaterWater +156.3%
Contains more OtherOther +123.4%
Contains more CarbsCarbs +373.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Leek
Leek
1
19% 2% 79%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.166 g
20% 31% 49%
Saturated fat: Sat. Fat 0.007 g
Monounsaturated fat: Mono. Fat 0.011 g
Polyunsaturated fat: Poly. Fat 0.017 g
Contains more Poly. FatPolyunsaturated fat +876.5%
Contains less Sat. FatSaturated fat -82.5%
Contains more Mono. FatMonounsaturated fat +175%

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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. Maple syrup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169661/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.