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Orange juice vs. Leek — In-Depth Nutrition Comparison

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Important differences between orange juice and leek

  • Orange juice has more vitamin C; however, leek has more vitamin K, vitamin A, iron, manganese, vitamin B6, folate, copper, fiber, and vitamin E.
  • Orange juice's daily need coverage for vitamin C is 42% more.
  • Orange juice has a higher glycemic index than leek.

The food varieties used in the comparison are Orange juice, raw and Leeks, (bulb and lower leaf-portion), raw.

Infographic

Orange juice 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 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 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 -95%
Contains more MagnesiumMagnesium +154.5%
Contains more CalciumCalcium +436.4%
Contains more IronIron +950%
Contains more CopperCopper +172.7%
Contains more ZincZinc +140%
Contains more PhosphorusPhosphorus +105.9%
Contains more ManganeseManganese +3335.7%
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 167% 3.3% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
Leek
6
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 +316.7%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B5Vitamin B5 +35.7%
Contains more Vitamin AVitamin A +730%
Contains more Vitamin EVitamin E +2200%
Contains more Vitamin B6Vitamin B6 +482.5%
Contains more Vitamin KVitamin K +46900%
Contains more FolateFolate +113.3%
Contains more CholineCholine +53.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.03mg
~equal in Vitamin B3 ~0.4mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 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 +114.3%
Contains more FatsFats +50%
Contains more CarbsCarbs +36.1%
Contains more OtherOther +162.5%
~equal in Water ~83g

Fat Type Comparison

Fat type breakdown side-by-side comparison
24% 36% 40%
Saturated fat: Sat. Fat 0.024 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.04 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 less Sat. FatSaturated fat -40%
Contains more Mono. FatMonounsaturated fat +800%
Contains more Poly. FatPolyunsaturated fat +315%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Orange juice Leek DV% diff.
Vitamin C 50mg 12mg 42%
Vitamin K 0.1µg 47µg 39%
Iron 0.2mg 2.1mg 24%
Manganese 0.014mg 0.481mg 20%
Vitamin B6 0.04mg 0.233mg 15%
Folate 30µg 64µg 9%
Copper 0.044mg 0.12mg 8%
Vitamin A 10µg 83µg 8%
Fiber 0.2g 1.8g 6%
Vitamin E 0.04mg 0.92mg 6%
Calcium 11mg 59mg 5%
Magnesium 11mg 28mg 4%
Phosphorus 17mg 35mg 3%
Vitamin B1 0.09mg 0.06mg 3%
Selenium 0.1µg 1µg 2%
Protein 0.7g 1.5g 2%
Choline 6.2mg 9.5mg 1%
Polyunsaturated fat 0.04g 0.166g 1%
Vitamin B5 0.19mg 0.14mg 1%
Calories 45kcal 61kcal 1%
Sodium 1mg 20mg 1%
Potassium 200mg 180mg 1%
Carbs 10.4g 14.15g 1%
Zinc 0.05mg 0.12mg 1%
Fats 0.2g 0.3g 0%
Net carbs 10.2g 12.35g N/A
Sugar 8.4g 3.9g N/A
Vitamin B2 0.03mg 0.03mg 0%
Vitamin B3 0.4mg 0.4mg 0%
Saturated fat 0.024g 0.04g 0%
Monounsaturated fat 0.036g 0.004g 0%
Tryptophan 0.002mg 0.012mg 0%
Threonine 0.008mg 0.063mg 0%
Isoleucine 0.008mg 0.052mg 0%
Leucine 0.013mg 0.096mg 0%
Lysine 0.009mg 0.078mg 0%
Methionine 0.003mg 0.018mg 0%
Phenylalanine 0.009mg 0.055mg 0%
Valine 0.011mg 0.056mg 0%
Histidine 0.003mg 0.025mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Orange juice 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
20%
Orange juice
27%
Leek
Minerals Daily Need Coverage Score
6%
Orange juice
26%
Leek

Comparison summary

Which food contains less Sodium?
Orange juice
Orange juice contains less Sodium (difference - 19mg)
Which food is lower in Saturated fat?
Orange juice
Orange juice is lower in Saturated fat (difference - 0.016g)
Which food is cheaper?
Orange juice
Orange juice is cheaper (difference - $0.4)
Which food is lower in Sugar?
Leek
Leek is lower in Sugar (difference - 4.5g)
Which food is lower in glycemic index?
Leek
Leek is lower in glycemic index (difference - 18)
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 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. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/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.