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  6. Passion fruit vs. Leek

Passion fruit vs. Leek — In-Depth Nutrition Comparison

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What are the differences between passion fruit and leek?

  • Passion fruit is higher in fiber, vitamin C, vitamin B2, and vitamin B3, yet leek is higher in vitamin K, folate, vitamin B6, vitamin A, iron, and vitamin E.
  • Leek's daily need coverage for vitamin K is 39% more.
  • Passion fruit has 6 times more fiber than leek. While passion fruit has 10.4g of fiber, leek has only 1.8g.
  • The glycemic index of passion fruit is lower.

We used Passion-fruit, (granadilla), purple, raw and Leeks, (bulb and lower leaf-portion), raw types in this article.

Infographic

Passion fruit 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 21% 3.6% 31% 60% 29% 2.7% 29% 3.7% 0% 3.3%
Leek
Leek
7
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 more PotassiumPotassium +93.3%
Contains more PhosphorusPhosphorus +94.3%
Contains more CalciumCalcium +391.7%
Contains more IronIron +31.3%
Contains more CopperCopper +39.5%
Contains more ZincZinc +20%
Contains less SodiumSodium -28.6%
Contains more SeleniumSelenium +66.7%
~equal in Magnesium ~28mg

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 100% 21% 0.4% 0% 0% 30% 28% 0% 23% 0% 1.8% 11% 4.1%
Leek
Leek
8
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 +150%
Contains more Vitamin B2Vitamin B2 +333.3%
Contains more Vitamin B3Vitamin B3 +275%
Contains more Vitamin AVitamin A +29.7%
Contains more Vitamin EVitamin E +4500%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B6Vitamin B6 +133%
Contains more Vitamin KVitamin K +6614.3%
Contains more FolateFolate +357.1%
Contains more CholineCholine +25%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Passion fruit Leek DV% diff.
Vitamin K 0.7µg 47µg 39%
Fiber 10.4g 1.8g 34%
Manganese 0.481mg 21%
Vitamin C 30mg 12mg 20%
Folate 14µg 64µg 13%
Vitamin B6 0.1mg 0.233mg 10%
Vitamin B2 0.13mg 0.03mg 8%
Vitamin B3 1.5mg 0.4mg 7%
Vitamin E 0.02mg 0.92mg 6%
Iron 1.6mg 2.1mg 6%
Potassium 348mg 180mg 5%
Calcium 12mg 59mg 5%
Phosphorus 68mg 35mg 5%
Vitamin B1 0mg 0.06mg 5%
Copper 0.086mg 0.12mg 4%
Vitamin B5 0.14mg 3%
Carbs 23.38g 14.15g 3%
Polyunsaturated fat 0.411g 0.166g 2%
Calories 97kcal 61kcal 2%
Vitamin A 64µg 83µg 2%
Selenium 0.6µg 1µg 1%
Fats 0.7g 0.3g 1%
Protein 2.2g 1.5g 1%
Net carbs 12.98g 12.35g N/A
Magnesium 29mg 28mg 0%
Sugar 11.2g 3.9g N/A
Zinc 0.1mg 0.12mg 0%
Sodium 28mg 20mg 0%
Choline 7.6mg 9.5mg 0%
Saturated fat 0.059g 0.04g 0%
Monounsaturated fat 0.086g 0.004g 0%
Tryptophan 0.012mg 0%
Threonine 0.063mg 0%
Isoleucine 0.052mg 0%
Leucine 0.096mg 0%
Lysine 0.078mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.055mg 0%
Valine 0.056mg 0%
Histidine 0.025mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 23% 73%
Protein: 2.2 g
Fats: 0.7 g
Carbs: 23.38 g
Water: 72.93 g
Other: 0.79 g
Leek
Leek
2
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more ProteinProtein +46.7%
Contains more FatsFats +133.3%
Contains more CarbsCarbs +65.2%
Contains more WaterWater +13.8%
Contains more OtherOther +32.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
11% 15% 74%
Saturated fat: Sat. Fat 0.059 g
Monounsaturated fat: Mono. Fat 0.086 g
Polyunsaturated fat: Poly. Fat 0.411 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 more Mono. FatMonounsaturated fat +2050%
Contains more Poly. FatPolyunsaturated fat +147.6%
Contains less Sat. FatSaturated fat -32.2%

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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. Passion fruit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169108/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.