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Peanut vs. Leek — In-Depth Nutrition Comparison

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Summary of differences between peanuts and leek

  • Peanuts have more copper, vitamin B3, manganese, vitamin E, phosphorus, vitamin B1, folate, and magnesium; however, leek is higher in vitamin K and vitamin A.
  • Peanuts cover your daily need for copper, 114% more than leek.
  • Peanuts have 30 times more vitamin B3 than leek. While peanuts have 12.066mg of vitamin B3, leek has only 0.4mg.
  • The glycemic index of leek is higher.

These are the specific foods used in this comparison Peanuts, all types, raw and Leeks, (bulb and lower leaf-portion), raw.

Infographic

Peanut 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.
Peanut
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 120% 28% 62% 172% 381% 89% 161% 2.3% 252% 39%
Leek
0
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 MagnesiumMagnesium +500%
Contains more CalciumCalcium +55.9%
Contains more PotassiumPotassium +291.7%
Contains more IronIron +118.1%
Contains more CopperCopper +853.3%
Contains more ZincZinc +2625%
Contains more PhosphorusPhosphorus +974.3%
Contains less SodiumSodium -10%
Contains more ManganeseManganese +302.1%
Contains more SeleniumSelenium +620%

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.
Peanut
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 0% 0% 167% 0% 160% 31% 226% 106% 80% 0% 0% 180% 29%
Leek
3
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 EVitamin E +805.4%
Contains more Vitamin B1Vitamin B1 +966.7%
Contains more Vitamin B2Vitamin B2 +350%
Contains more Vitamin B3Vitamin B3 +2916.5%
Contains more Vitamin B5Vitamin B5 +1162.1%
Contains more Vitamin B6Vitamin B6 +49.4%
Contains more FolateFolate +275%
Contains more CholineCholine +452.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Peanut Leek DV% diff.
Copper 1.144mg 0.12mg 114%
Polyunsaturated fat 15.558g 0.166g 103%
Fats 49.24g 0.3g 75%
Vitamin B3 12.066mg 0.4mg 73%
Manganese 1.934mg 0.481mg 63%
Monounsaturated fat 24.426g 0.004g 61%
Vitamin E 8.33mg 0.92mg 49%
Protein 25.8g 1.5g 49%
Phosphorus 376mg 35mg 49%
Vitamin B1 0.64mg 0.06mg 48%
Folate 240µg 64µg 44%
Vitamin K 0µg 47µg 39%
Vitamin B5 1.767mg 0.14mg 33%
Magnesium 168mg 28mg 33%
Iron 4.58mg 2.1mg 31%
Zinc 3.27mg 0.12mg 29%
Saturated fat 6.279g 0.04g 28%
Fiber 8.5g 1.8g 27%
Calories 567kcal 61kcal 25%
Potassium 705mg 180mg 15%
Vitamin C 0mg 12mg 13%
Selenium 7.2µg 1µg 11%
Vitamin A 0µg 83µg 9%
Vitamin B6 0.348mg 0.233mg 9%
Vitamin B2 0.135mg 0.03mg 8%
Choline 52.5mg 9.5mg 8%
Calcium 92mg 59mg 3%
Carbs 16.13g 14.15g 1%
Net carbs 7.63g 12.35g N/A
Sugar 4.72g 3.9g N/A
Sodium 18mg 20mg 0%
Tryptophan 0.25mg 0.012mg 0%
Threonine 0.883mg 0.063mg 0%
Isoleucine 0.907mg 0.052mg 0%
Leucine 1.672mg 0.096mg 0%
Lysine 0.926mg 0.078mg 0%
Methionine 0.317mg 0.018mg 0%
Phenylalanine 1.377mg 0.055mg 0%
Valine 1.082mg 0.056mg 0%
Histidine 0.652mg 0.025mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Peanut
4
26% 49% 16% 7% 2%
Protein: 25.8 g
Fats: 49.24 g
Carbs: 16.13 g
Water: 6.5 g
Other: 2.33 g
Leek
1
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more ProteinProtein +1620%
Contains more FatsFats +16313.3%
Contains more CarbsCarbs +14%
Contains more OtherOther +121.9%
Contains more WaterWater +1176.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Peanut
2
14% 53% 34%
Saturated fat: Sat. Fat 6.279 g
Monounsaturated fat: Mono. Fat 24.426 g
Polyunsaturated fat: Poly. Fat 15.558 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 more Mono. FatMonounsaturated fat +610550%
Contains more Poly. FatPolyunsaturated fat +9272.3%
Contains less Sat. FatSaturated fat -99.4%

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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. Peanut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172430/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.