Mango vs. Leek — In-Depth Nutrition Comparison
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Important differences between mango and leek
- Mango has more vitamin C; however, leek has more vitamin K, iron, manganese, vitamin A, vitamin B6, and folate.
- Leek's daily need coverage for vitamin K is 36% more.
- Mango has 3 times more vitamin C than leek. Mango has 36.4mg of vitamin C, while leek has 12mg.
- Mango has a higher glycemic index than leek.
The food varieties used in the comparison are Mangos, raw and Leeks, (bulb and lower leaf-portion), raw.
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 less SodiumSodium | -95% |
| Contains more MagnesiumMagnesium | +180% |
| Contains more CalciumCalcium | +436.4% |
| Contains more IronIron | +1212.5% |
| Contains more ZincZinc | +33.3% |
| Contains more PhosphorusPhosphorus | +150% |
| Contains more ManganeseManganese | +663.5% |
| Contains more SeleniumSelenium | +66.7% |
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 | +203.3% |
| Contains more Vitamin B2Vitamin B2 | +26.7% |
| Contains more Vitamin B3Vitamin B3 | +67.3% |
| Contains more Vitamin B5Vitamin B5 | +40.7% |
| Contains more Vitamin AVitamin A | +53.7% |
| Contains more Vitamin B1Vitamin B1 | +114.3% |
| Contains more Vitamin B6Vitamin B6 | +95.8% |
| Contains more Vitamin KVitamin K | +1019% |
| Contains more FolateFolate | +48.8% |
| Contains more CholineCholine | +25% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 4.2µg | 47µg | 36% |
| Vitamin C | 36.4mg | 12mg | 27% |
| Iron | 0.16mg | 2.1mg | 24% |
| Manganese | 0.063mg | 0.481mg | 18% |
| Vitamin B6 | 0.119mg | 0.233mg | 9% |
| Fructose | 4.68g | 6% | |
| Folate | 43µg | 64µg | 5% |
| Calcium | 11mg | 59mg | 5% |
| Magnesium | 10mg | 28mg | 4% |
| Phosphorus | 14mg | 35mg | 3% |
| Vitamin A | 54µg | 83µg | 3% |
| Vitamin B1 | 0.028mg | 0.06mg | 3% |
| Vitamin B3 | 0.669mg | 0.4mg | 2% |
| Copper | 0.111mg | 0.12mg | 1% |
| Vitamin B2 | 0.038mg | 0.03mg | 1% |
| Fiber | 1.6g | 1.8g | 1% |
| Sodium | 1mg | 20mg | 1% |
| Polyunsaturated fat | 0.071g | 0.166g | 1% |
| Vitamin B5 | 0.197mg | 0.14mg | 1% |
| Selenium | 0.6µg | 1µg | 1% |
| Protein | 0.82g | 1.5g | 1% |
| Calories | 60kcal | 61kcal | 0% |
| Fats | 0.38g | 0.3g | 0% |
| Net carbs | 13.38g | 12.35g | N/A |
| Carbs | 14.98g | 14.15g | 0% |
| Potassium | 168mg | 180mg | 0% |
| Sugar | 13.66g | 3.9g | N/A |
| Zinc | 0.09mg | 0.12mg | 0% |
| Vitamin E | 0.9mg | 0.92mg | 0% |
| Choline | 7.6mg | 9.5mg | 0% |
| Saturated fat | 0.092g | 0.04g | 0% |
| Monounsaturated fat | 0.14g | 0.004g | 0% |
| Tryptophan | 0.013mg | 0.012mg | 0% |
| Threonine | 0.031mg | 0.063mg | 0% |
| Isoleucine | 0.029mg | 0.052mg | 0% |
| Leucine | 0.05mg | 0.096mg | 0% |
| Lysine | 0.066mg | 0.078mg | 0% |
| Methionine | 0.008mg | 0.018mg | 0% |
| Phenylalanine | 0.027mg | 0.055mg | 0% |
| Valine | 0.042mg | 0.056mg | 0% |
| Histidine | 0.019mg | 0.025mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +26.7% |
| Contains more ProteinProtein | +82.9% |
| Contains more OtherOther | +191.7% |
~equal in
Carbs
~14.15g
~equal in
Water
~83g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +3400% |
| Contains less Sat. FatSaturated fat | -56.5% |
| Contains more Poly. FatPolyunsaturated fat | +133.8% |
