Olive vs. Leek — In-Depth Nutrition Comparison
Compare
How are olive and leek different?
- Olive is higher in iron and copper; however, leek is richer in vitamin K, vitamin A, manganese, vitamin B6, folate, and vitamin C.
- Daily need coverage for vitamin K for leek is 38% higher.
- Olive contains 37 times more sodium than leek. While olive contains 735mg of sodium, leek contains only 20mg.
Olives, ripe, canned (small-extra large) and Leeks, (bulb and lower leaf-portion), raw are the varieties used in this article.
Infographic
Infographic link
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 more CalciumCalcium | +49.2% |
| Contains more IronIron | +57.1% |
| Contains more CopperCopper | +109.2% |
| Contains more ZincZinc | +83.3% |
| Contains more MagnesiumMagnesium | +600% |
| Contains more PotassiumPotassium | +2150% |
| Contains more PhosphorusPhosphorus | +1066.7% |
| Contains less SodiumSodium | -97.3% |
| Contains more ManganeseManganese | +2305% |
| Contains more SeleniumSelenium | +11.1% |
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 EVitamin E | +79.3% |
| Contains more Vitamin CVitamin C | +1233.3% |
| Contains more Vitamin AVitamin A | +315% |
| Contains more Vitamin B1Vitamin B1 | +1900% |
| Contains more Vitamin B2Vitamin B2 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +981.1% |
| Contains more Vitamin B5Vitamin B5 | +833.3% |
| Contains more Vitamin B6Vitamin B6 | +2488.9% |
| Contains more Vitamin KVitamin K | +3257.1% |
| Contains more FolateFolate | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 1.4µg | 47µg | 38% |
| Sodium | 735mg | 20mg | 31% |
| Manganese | 0.02mg | 0.481mg | 20% |
| Monounsaturated fat | 7.888g | 0.004g | 20% |
| Vitamin B6 | 0.009mg | 0.233mg | 17% |
| Folate | 0µg | 64µg | 16% |
| Fats | 10.68g | 0.3g | 16% |
| Copper | 0.251mg | 0.12mg | 15% |
| Iron | 3.3mg | 2.1mg | 15% |
| Vitamin C | 0.9mg | 12mg | 12% |
| Vitamin A | 20µg | 83µg | 7% |
| Magnesium | 4mg | 28mg | 6% |
| Saturated fat | 1.415g | 0.04g | 6% |
| Fiber | 3.2g | 1.8g | 6% |
| Potassium | 8mg | 180mg | 5% |
| Polyunsaturated fat | 0.911g | 0.166g | 5% |
| Phosphorus | 3mg | 35mg | 5% |
| Vitamin E | 1.65mg | 0.92mg | 5% |
| Vitamin B1 | 0.003mg | 0.06mg | 5% |
| Vitamin B5 | 0.015mg | 0.14mg | 3% |
| Calories | 115kcal | 61kcal | 3% |
| Calcium | 88mg | 59mg | 3% |
| Carbs | 6.26g | 14.15g | 3% |
| Vitamin B2 | 0mg | 0.03mg | 2% |
| Vitamin B3 | 0.037mg | 0.4mg | 2% |
| Protein | 0.84g | 1.5g | 1% |
| Zinc | 0.22mg | 0.12mg | 1% |
| Net carbs | 3.06g | 12.35g | N/A |
| Sugar | 0g | 3.9g | N/A |
| Selenium | 0.9µg | 1µg | 0% |
| Choline | 10.3mg | 9.5mg | 0% |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.026mg | 0.063mg | 0% |
| Isoleucine | 0.031mg | 0.052mg | 0% |
| Leucine | 0.05mg | 0.096mg | 0% |
| Lysine | 0.032mg | 0.078mg | 0% |
| Methionine | 0.012mg | 0.018mg | 0% |
| Phenylalanine | 0.029mg | 0.055mg | 0% |
| Valine | 0.038mg | 0.056mg | 0% |
| Histidine | 0.023mg | 0.025mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +3460% |
| Contains more OtherOther | +112.4% |
| Contains more ProteinProtein | +78.6% |
| Contains more CarbsCarbs | +126% |
~equal in
Water
~83g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +197100% |
| Contains more Poly. FatPolyunsaturated fat | +448.8% |
| Contains less Sat. FatSaturated fat | -97.2% |
