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Melon vs. Leek — In-Depth Nutrition Comparison

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How are melon and leek different?

  • Melon is higher in vitamin C; however, leek is richer in vitamin K, vitamin A, iron, manganese, folate, copper, vitamin E, and vitamin B6.
  • Daily need coverage for vitamin K for leek is 37% higher.
  • Melon contains 2 times more vitamin C than leek. While melon contains 21.8mg of vitamin C, leek contains only 12mg.
  • Leek has a lower glycemic index (32) than melon (62).

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

Infographic

Melon 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.
Melon
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3.3% 16% 13% 20% 1.9% 2.1% 1.2% 4.6% 2.2%
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 -55%
Contains more MagnesiumMagnesium +154.5%
Contains more CalciumCalcium +436.4%
Contains more IronIron +517.6%
Contains more CopperCopper +100%
Contains more ZincZinc +71.4%
Contains more PhosphorusPhosphorus +600%
Contains more ManganeseManganese +1274.3%
Contains more SeleniumSelenium +150%
~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.
Melon
1
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 73% 0% 1% 0% 3.8% 7.2% 4.4% 5% 38% 0% 6.3% 6% 4.1%
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%
Contains more Vitamin CVitamin C +81.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1740%
Contains more Vitamin B1Vitamin B1 +300%
Contains more Vitamin B3Vitamin B3 +72.4%
Contains more Vitamin B5Vitamin B5 +66.7%
Contains more Vitamin B6Vitamin B6 +42.9%
Contains more Vitamin KVitamin K +1780%
Contains more FolateFolate +700%
Contains more CholineCholine +25%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.03mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Melon Leek DV% diff.
Vitamin K 2.5µg 47µg 37%
Iron 0.34mg 2.1mg 22%
Manganese 0.035mg 0.481mg 19%
Folate 8µg 64µg 14%
Vitamin C 21.8mg 12mg 11%
Vitamin A 0µg 83µg 9%
Copper 0.06mg 0.12mg 7%
Vitamin E 0.05mg 0.92mg 6%
Calcium 11mg 59mg 5%
Vitamin B6 0.163mg 0.233mg 5%
Vitamin B1 0.015mg 0.06mg 4%
Magnesium 11mg 28mg 4%
Fiber 0.9g 1.8g 4%
Phosphorus 5mg 35mg 4%
Carbs 6.58g 14.15g 3%
Calories 28kcal 61kcal 2%
Selenium 0.4µg 1µg 1%
Protein 1.11g 1.5g 1%
Vitamin B3 0.232mg 0.4mg 1%
Vitamin B5 0.084mg 0.14mg 1%
Polyunsaturated fat 0.039g 0.166g 1%
Fats 0.1g 0.3g 0%
Net carbs 5.68g 12.35g N/A
Potassium 182mg 180mg 0%
Sugar 5.69g 3.9g N/A
Zinc 0.07mg 0.12mg 0%
Sodium 9mg 20mg 0%
Vitamin B2 0.031mg 0.03mg 0%
Saturated fat 0.025g 0.04g 0%
Choline 7.6mg 9.5mg 0%
Monounsaturated fat 0.002g 0.004g 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
Melon
1
7% 92%
Protein: 1.11 g
Fats: 0.1 g
Carbs: 6.58 g
Water: 91.85 g
Other: 0.36 g
Leek
4
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more ProteinProtein +35.1%
Contains more FatsFats +200%
Contains more CarbsCarbs +115%
Contains more OtherOther +191.7%
~equal in Water ~83g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Melon
1
38% 3% 59%
Saturated fat: Sat. Fat 0.025 g
Monounsaturated fat: Mono. Fat 0.002 g
Polyunsaturated fat: Poly. Fat 0.039 g
Leek
2
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 less Sat. FatSaturated fat -37.5%
Contains more Mono. FatMonounsaturated fat +100%
Contains more Poly. FatPolyunsaturated fat +325.6%

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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. Melon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169093/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.