Leek vs. Walnut — In-Depth Nutrition Comparison
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Differences between Leek and Walnut
- Leek has more Vitamin K, while Walnut has more Copper, Manganese, Phosphorus, Magnesium, Zinc, Vitamin B1, Vitamin B6, and Fiber.
- Walnut's daily need coverage for Copper is 163% higher.
- Walnut contains 17 times less Vitamin K than Leek. Leek contains 47µg of Vitamin K, while Walnut contains 2.7µg.
- The amount of Saturated Fat in Leek is lower.
The food types used in this comparison are Leeks, (bulb and lower leaf-portion), raw and Nuts, walnuts, english.
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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
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Calcium
+66.1%
Contains
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Iron
+38.6%
Contains
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Magnesium
+464.3%
Contains
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Phosphorus
+888.6%
Contains
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Potassium
+145%
Contains
less
Sodium
-90%
Contains
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Zinc
+2475%
Contains
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Copper
+1221.7%
Contains
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Manganese
+609.8%
Contains
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Selenium
+390%
Contains
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Calcium
+66.1%
Contains
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Iron
+38.6%
Contains
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Magnesium
+464.3%
Contains
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Phosphorus
+888.6%
Contains
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Potassium
+145%
Contains
less
Sodium
-90%
Contains
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Zinc
+2475%
Contains
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Copper
+1221.7%
Contains
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Manganese
+609.8%
Contains
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Selenium
+390%
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
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Vitamin A
+8235%
Contains
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Vitamin E
+31.4%
Contains
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Vitamin C
+823.1%
Contains
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Vitamin K
+1640.7%
Contains
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Vitamin B1
+468.3%
Contains
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Vitamin B2
+400%
Contains
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Vitamin B3
+181.3%
Contains
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Vitamin B5
+307.1%
Contains
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Vitamin B6
+130.5%
Contains
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Folate
+53.1%
Contains
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Vitamin A
+8235%
Contains
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Vitamin E
+31.4%
Contains
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Vitamin C
+823.1%
Contains
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Vitamin K
+1640.7%
Contains
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Vitamin B1
+468.3%
Contains
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Vitamin B2
+400%
Contains
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Vitamin B3
+181.3%
Contains
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Vitamin B5
+307.1%
Contains
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Vitamin B6
+130.5%
Contains
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Folate
+53.1%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Water
+1939.3%
Contains
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Protein
+915.3%
Contains
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Fats
+21636.7%
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Other
+69.5%
Equal in Carbs - 13.71
Contains
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Water
+1939.3%
Contains
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Protein
+915.3%
Contains
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Fats
+21636.7%
Contains
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Other
+69.5%
Equal in Carbs - 13.71
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-99.3%
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Monounsaturated Fat
+223225%
Contains
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Polyunsaturated fat
+28318.1%
Contains
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Saturated Fat
-99.3%
Contains
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Monounsaturated Fat
+223225%
Contains
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Polyunsaturated fat
+28318.1%
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 Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 12.35g | 7.01g |
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| Protein | 1.5g | 15.23g |
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| Fats | 0.3g | 65.21g |
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| Carbs | 14.15g | 13.71g |
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| Calories | 61kcal | 654kcal |
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| Starch | 0.06g |
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| Fructose | 0.09g |
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| Sugar | 3.9g | 2.61g |
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| Fiber | 1.8g | 6.7g |
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| Calcium | 59mg | 98mg |
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| Iron | 2.1mg | 2.91mg |
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| Magnesium | 28mg | 158mg |
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| Phosphorus | 35mg | 346mg |
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| Potassium | 180mg | 441mg |
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| Sodium | 20mg | 2mg |
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| Zinc | 0.12mg | 3.09mg |
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| Copper | 0.12mg | 1.586mg |
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| Manganese | 0.481mg | 3.414mg |
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| Selenium | 1µg | 4.9µg |
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| Vitamin A | 1667IU | 20IU |
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| Vitamin A RAE | 83µg | 1µg |
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| Vitamin E | 0.92mg | 0.7mg |
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| Vitamin C | 12mg | 1.3mg |
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| Vitamin B1 | 0.06mg | 0.341mg |
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| Vitamin B2 | 0.03mg | 0.15mg |
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| Vitamin B3 | 0.4mg | 1.125mg |
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| Vitamin B5 | 0.14mg | 0.57mg |
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| Vitamin B6 | 0.233mg | 0.537mg |
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| Folate | 64µg | 98µg |
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| Vitamin K | 47µg | 2.7µg |
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| Tryptophan | 0.012mg | 0.17mg |
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| Threonine | 0.063mg | 0.596mg |
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| Isoleucine | 0.052mg | 0.625mg |
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| Leucine | 0.096mg | 1.17mg |
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| Lysine | 0.078mg | 0.424mg |
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| Methionine | 0.018mg | 0.236mg |
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| Phenylalanine | 0.055mg | 0.711mg |
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| Valine | 0.056mg | 0.753mg |
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| Histidine | 0.025mg | 0.391mg |
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| Saturated Fat | 0.04g | 6.126g |
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| Monounsaturated Fat | 0.004g | 8.933g |
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| Polyunsaturated fat | 0.166g | 47.174g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories 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
35%
33%
Minerals Daily Need Coverage Score
26%
152%
Comparison summary
Which food is lower in Sugar?
Walnut is lower in Sugar (difference - 1.29g)
Which food contains less Sodium?
Walnut contains less Sodium (difference - 18mg)
Which food is lower in glycemic index?
Walnut is lower in glycemic index (difference - 32)
Which food is richer in minerals?
Walnut is relatively richer in minerals
Which food is lower in Saturated Fat?
Leek is lower in Saturated Fat (difference - 6.086g)
Which food is cheaper?
Leek is cheaper (difference - $4.6)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.