Orange vs. Leek — In-Depth Nutrition Comparison
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What are the main differences between oranges and leek?
- Oranges are richer in vitamin C, yet leek is richer in vitamin K, vitamin A, iron, manganese, vitamin B6, folate, and copper.
- Oranges' daily need coverage for vitamin C is 46% higher.
- Leek has a lower glycemic index than oranges.
We used Oranges, raw, all commercial varieties 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 SodiumSodium | -100% |
| Contains more MagnesiumMagnesium | +180% |
| Contains more CalciumCalcium | +47.5% |
| Contains more IronIron | +2000% |
| Contains more CopperCopper | +166.7% |
| Contains more ZincZinc | +71.4% |
| Contains more PhosphorusPhosphorus | +150% |
| Contains more ManganeseManganese | +1824% |
| Contains more SeleniumSelenium | +100% |
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 CVitamin C | +343.3% |
| Contains more Vitamin B1Vitamin B1 | +45% |
| Contains more Vitamin B2Vitamin B2 | +33.3% |
| Contains more Vitamin B5Vitamin B5 | +78.6% |
| Contains more Vitamin AVitamin A | +654.5% |
| Contains more Vitamin EVitamin E | +411.1% |
| Contains more Vitamin B3Vitamin B3 | +41.8% |
| Contains more Vitamin B6Vitamin B6 | +288.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +113.3% |
| Contains more CholineCholine | +13.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 53.2mg | 12mg | 46% |
| Vitamin K | 0µg | 47µg | 39% |
| Iron | 0.1mg | 2.1mg | 25% |
| Manganese | 0.025mg | 0.481mg | 20% |
| Vitamin B6 | 0.06mg | 0.233mg | 13% |
| Folate | 30µg | 64µg | 9% |
| Copper | 0.045mg | 0.12mg | 8% |
| Vitamin A | 11µg | 83µg | 8% |
| Vitamin E | 0.18mg | 0.92mg | 5% |
| Magnesium | 10mg | 28mg | 4% |
| Phosphorus | 14mg | 35mg | 3% |
| Calcium | 40mg | 59mg | 2% |
| Vitamin B5 | 0.25mg | 0.14mg | 2% |
| Fiber | 2.4g | 1.8g | 2% |
| Vitamin B1 | 0.087mg | 0.06mg | 2% |
| Polyunsaturated fat | 0.025g | 0.166g | 1% |
| Protein | 0.94g | 1.5g | 1% |
| Vitamin B3 | 0.282mg | 0.4mg | 1% |
| Vitamin B2 | 0.04mg | 0.03mg | 1% |
| Calories | 47kcal | 61kcal | 1% |
| Selenium | 0.5µg | 1µg | 1% |
| Carbs | 11.75g | 14.15g | 1% |
| Sodium | 0mg | 20mg | 1% |
| Fats | 0.12g | 0.3g | 0% |
| Net carbs | 9.35g | 12.35g | N/A |
| Potassium | 181mg | 180mg | 0% |
| Sugar | 9.35g | 3.9g | N/A |
| Zinc | 0.07mg | 0.12mg | 0% |
| Choline | 8.4mg | 9.5mg | 0% |
| Saturated fat | 0.015g | 0.04g | 0% |
| Monounsaturated fat | 0.023g | 0.004g | 0% |
| Tryptophan | 0.009mg | 0.012mg | 0% |
| Threonine | 0.015mg | 0.063mg | 0% |
| Isoleucine | 0.025mg | 0.052mg | 0% |
| Leucine | 0.023mg | 0.096mg | 0% |
| Lysine | 0.047mg | 0.078mg | 0% |
| Methionine | 0.02mg | 0.018mg | 0% |
| Phenylalanine | 0.031mg | 0.055mg | 0% |
| Valine | 0.04mg | 0.056mg | 0% |
| Histidine | 0.018mg | 0.025mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +59.6% |
| Contains more FatsFats | +150% |
| Contains more CarbsCarbs | +20.4% |
| Contains more OtherOther | +138.6% |
~equal in
Water
~83g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -62.5% |
| Contains more Mono. FatMonounsaturated fat | +475% |
| Contains more Poly. FatPolyunsaturated fat | +564% |
