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Mandarin orange vs. Leek — In-Depth Nutrition Comparison

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The main differences between mandarin oranges and leek

  • Mandarin oranges are richer in vitamin C, yet leek is richer in vitamin K, iron, vitamin A, manganese, folate, vitamin B6, and copper.
  • Daily need coverage for vitamin K for leek is 39% higher.
  • Mandarin oranges contain 2 times more vitamin C than leek. Mandarin oranges contain 26.7mg of vitamin C, while leek contains 12mg.
  • Leek has a lower glycemic index than mandarin oranges.

Food types used in this article are Tangerines, (mandarin oranges), raw and Leeks, (bulb and lower leaf-portion), raw.

Infographic

Mandarin orange vs Leek 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 11% 15% 5.6% 14% 1.9% 8.6% 0.26% 5.1% 0.55%
Leek
8
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%
Contains less SodiumSodium -90%
Contains more MagnesiumMagnesium +133.3%
Contains more CalciumCalcium +59.5%
Contains more IronIron +1300%
Contains more CopperCopper +185.7%
Contains more ZincZinc +71.4%
Contains more PhosphorusPhosphorus +75%
Contains more ManganeseManganese +1133.3%
Contains more SeleniumSelenium +900%
~equal in Potassium ~180mg

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.
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 89% 11% 4% 0% 15% 8.3% 7.1% 13% 18% 0% 0% 12% 5.6%
Leek
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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%
Contains more Vitamin CVitamin C +122.5%
Contains more Vitamin B2Vitamin B2 +20%
Contains more Vitamin B5Vitamin B5 +54.3%
Contains more Vitamin AVitamin A +144.1%
Contains more Vitamin EVitamin E +360%
Contains more Vitamin B6Vitamin B6 +198.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +300%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.06mg
~equal in Vitamin B3 ~0.4mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~9.5mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 85%
Protein: 0.81 g
Fats: 0.31 g
Carbs: 13.34 g
Water: 85.17 g
Other: 0.37 g
Leek
3
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more ProteinProtein +85.2%
Contains more OtherOther +183.8%
~equal in Fats ~0.3g
~equal in Carbs ~14.15g
~equal in Water ~83g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 37% 40%
Saturated fat: Sat. Fat 0.039 g
Monounsaturated fat: Mono. Fat 0.06 g
Polyunsaturated fat: Poly. Fat 0.065 g
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
Contains more Mono. FatMonounsaturated fat +1400%
Contains more Poly. FatPolyunsaturated fat +155.4%
~equal in Saturated fat ~0.04g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Mandarin orange Leek DV% diff.
Vitamin K 0µg 47µg 39%
Iron 0.15mg 2.1mg 24%
Manganese 0.039mg 0.481mg 19%
Vitamin C 26.7mg 12mg 16%
Vitamin B6 0.078mg 0.233mg 12%
Folate 16µg 64µg 12%
Copper 0.042mg 0.12mg 9%
Vitamin A 34µg 83µg 5%
Vitamin E 0.2mg 0.92mg 5%
Magnesium 12mg 28mg 4%
Fructose 2.4g 3%
Calcium 37mg 59mg 2%
Vitamin B5 0.216mg 0.14mg 2%
Selenium 0.1µg 1µg 2%
Phosphorus 20mg 35mg 2%
Protein 0.81g 1.5g 1%
Sodium 2mg 20mg 1%
Polyunsaturated fat 0.065g 0.166g 1%
Calories 53kcal 61kcal 0%
Fats 0.31g 0.3g 0%
Carbs 13.34g 14.15g 0%
Net carbs 11.54g 12.35g N/A
Potassium 166mg 180mg 0%
Sugar 10.58g 3.9g N/A
Fiber 1.8g 1.8g 0%
Zinc 0.07mg 0.12mg 0%
Vitamin B1 0.058mg 0.06mg 0%
Vitamin B2 0.036mg 0.03mg 0%
Vitamin B3 0.376mg 0.4mg 0%
Choline 10.2mg 9.5mg 0%
Saturated fat 0.039g 0.04g 0%
Monounsaturated fat 0.06g 0.004g 0%
Tryptophan 0.002mg 0.012mg 0%
Threonine 0.016mg 0.063mg 0%
Isoleucine 0.017mg 0.052mg 0%
Leucine 0.028mg 0.096mg 0%
Lysine 0.032mg 0.078mg 0%
Methionine 0.002mg 0.018mg 0%
Phenylalanine 0.018mg 0.055mg 0%
Valine 0.021mg 0.056mg 0%
Histidine 0.011mg 0.025mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mandarin orange Leek
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
14%
Mandarin orange
27%
Leek
Minerals Daily Need Coverage Score
7%
Mandarin orange
26%
Leek

Comparison summary

Which food contains less Sodium?
Mandarin orange
Mandarin orange contains less Sodium (difference - 18mg)
Which food is lower in Saturated fat?
Mandarin orange
Mandarin orange is lower in Saturated fat (difference - 0.001g)
Which food is lower in Sugar?
Leek
Leek is lower in Sugar (difference - 6.68g)
Which food is lower in glycemic index?
Leek
Leek is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Leek
Leek is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.4)
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.

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. Mandarin orange - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169105/nutrients
  2. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/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.