Mulberry vs. Leek — In-Depth Nutrition Comparison
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What are the main differences between Mulberry and Leek?
- Mulberry is richer in Vitamin C, and Vitamin B2, yet Leek is richer in Vitamin K, Folate, Vitamin B6, Vitamin A RAE, and Copper.
- Leek's daily need coverage for Vitamin K is 33% higher.
- Mulberry has 3 times more Vitamin B2 than Leek. Mulberry has 0.101mg of Vitamin B2, while Leek has 0.03mg.
- Leek contains less Sugar.
We used Mulberries, raw and Leeks, (bulb and lower leaf-portion), raw types in this comparison.
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
Sodium
-50%
Contains
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Calcium
+51.3%
Contains
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Iron
+13.5%
Contains
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Magnesium
+55.6%
Contains
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Copper
+100%
Contains
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Selenium
+66.7%
Equal in Phosphorus - 35
Equal in Potassium - 180
Equal in Zinc - 0.12
Contains
less
Sodium
-50%
Contains
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Calcium
+51.3%
Contains
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Iron
+13.5%
Contains
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Magnesium
+55.6%
Contains
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Copper
+100%
Contains
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Selenium
+66.7%
Equal in Phosphorus - 35
Equal in Potassium - 180
Equal in Zinc - 0.12
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 C
+203.3%
Contains
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Vitamin B2
+236.7%
Contains
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Vitamin B3
+55%
Contains
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Vitamin A
+6568%
Contains
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Vitamin B1
+106.9%
Contains
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Vitamin B6
+366%
Contains
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Folate
+966.7%
Contains
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Vitamin K
+502.6%
Equal in Vitamin E - 0.92
Contains
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Vitamin C
+203.3%
Contains
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Vitamin B2
+236.7%
Contains
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Vitamin B3
+55%
Contains
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Vitamin A
+6568%
Contains
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Vitamin B1
+106.9%
Contains
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Vitamin B6
+366%
Contains
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Folate
+966.7%
Contains
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Vitamin K
+502.6%
Equal in Vitamin E - 0.92
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Fats
+30%
Contains
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Carbs
+44.4%
Contains
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Other
+52.2%
Equal in Protein - 1.5
Equal in Water - 83
Contains
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Fats
+30%
Contains
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Carbs
+44.4%
Contains
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Other
+52.2%
Equal in Protein - 1.5
Equal in Water - 83
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
less
Saturated Fat
-32.5%
Contains
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Monounsaturated Fat
+925%
Contains
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Polyunsaturated fat
+24.7%
Contains
less
Saturated Fat
-32.5%
Contains
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Monounsaturated Fat
+925%
Contains
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Polyunsaturated fat
+24.7%
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 Sodium |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Net carbs | 8.1g | 12.35g |
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| Protein | 1.44g | 1.5g |
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| Fats | 0.39g | 0.3g |
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| Carbs | 9.8g | 14.15g |
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| Calories | 43kcal | 61kcal |
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| Sugar | 8.1g | 3.9g |
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| Fiber | 1.7g | 1.8g |
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| Calcium | 39mg | 59mg |
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| Iron | 1.85mg | 2.1mg |
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| Magnesium | 18mg | 28mg |
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| Phosphorus | 38mg | 35mg |
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| Potassium | 194mg | 180mg |
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| Sodium | 10mg | 20mg |
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| Zinc | 0.12mg | 0.12mg | |
| Copper | 0.06mg | 0.12mg |
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| Manganese | 0.481mg |
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| Selenium | 0.6µg | 1µg |
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| Vitamin A | 25IU | 1667IU |
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| Vitamin A RAE | 1µg | 83µg |
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| Vitamin E | 0.87mg | 0.92mg |
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| Vitamin C | 36.4mg | 12mg |
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| Vitamin B1 | 0.029mg | 0.06mg |
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| Vitamin B2 | 0.101mg | 0.03mg |
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| Vitamin B3 | 0.62mg | 0.4mg |
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| Vitamin B5 | 0.14mg |
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| Vitamin B6 | 0.05mg | 0.233mg |
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| Folate | 6µg | 64µg |
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| Vitamin K | 7.8µg | 47µg |
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| Tryptophan | 0.012mg |
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| Threonine | 0.063mg |
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| Isoleucine | 0.052mg |
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| Leucine | 0.096mg |
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| Lysine | 0.078mg |
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| Methionine | 0.018mg |
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| Phenylalanine | 0.055mg |
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| Valine | 0.056mg |
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| Histidine | 0.025mg |
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| Saturated Fat | 0.027g | 0.04g |
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| Monounsaturated Fat | 0.041g | 0.004g |
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| Polyunsaturated fat | 0.207g | 0.166g |
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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
18%
35%
Minerals Daily Need Coverage Score
16%
26%
Comparison summary
Which food contains less Sodium?
Mulberry contains less Sodium (difference - 10mg)
Which food is lower in Saturated Fat?
Mulberry is lower in Saturated Fat (difference - 0.013g)
Which food is lower in glycemic index?
Mulberry is lower in glycemic index (difference - 7)
Which food is lower in Sugar?
Leek is lower in Sugar (difference - 4.2g)
Which food is richer in minerals?
Leek is relatively richer in minerals
Which food is richer in vitamins?
Leek is relatively richer in vitamins
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)