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  6. Orange juice vs. Leek

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
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.
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
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
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

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%

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
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
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%

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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. 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.