Prunes vs. Leek — In-Depth Nutrition Comparison
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What are the differences between prunes and leeks?
- Prunes are higher in fiber, copper, potassium, vitamin B2, vitamin K, and vitamin B3, yet leeks are higher in vitamin A, folate, iron, and vitamin C.
- Prunes' daily need coverage for fiber is 21% more.
- Prunes have 6 times more vitamin B2 than leeks. While prunes have 0.186mg of vitamin B2, leeks have only 0.03mg.
We used Plums, dried (prunes), uncooked and Leeks, (bulb and lower leaf-portion), raw types in this article.
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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 more MagnesiumMagnesium | +46.4% |
| Contains more PotassiumPotassium | +306.7% |
| Contains more CopperCopper | +134.2% |
| Contains more ZincZinc | +266.7% |
| Contains more PhosphorusPhosphorus | +97.1% |
| Contains less SodiumSodium | -90% |
| Contains more CalciumCalcium | +37.2% |
| Contains more IronIron | +125.8% |
| Contains more ManganeseManganese | +60.9% |
| Contains more SeleniumSelenium | +233.3% |
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 B2Vitamin B2 | +520% |
| Contains more Vitamin B3Vitamin B3 | +370.5% |
| Contains more Vitamin B5Vitamin B5 | +201.4% |
| Contains more Vitamin KVitamin K | +26.6% |
| Contains more Vitamin CVitamin C | +1900% |
| Contains more Vitamin AVitamin A | +112.8% |
| Contains more Vitamin EVitamin E | +114% |
| Contains more Vitamin B1Vitamin B1 | +17.6% |
| Contains more Vitamin B6Vitamin B6 | +13.7% |
| Contains more FolateFolate | +1500% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fiber | 7.1g | 1.8g | 21% |
| Copper | 0.281mg | 0.12mg | 18% |
| Carbs | 63.88g | 14.15g | 17% |
| Potassium | 732mg | 180mg | 16% |
| Fructose | 12.45g | 16% | |
| Iron | 0.93mg | 2.1mg | 15% |
| Folate | 4µg | 64µg | 15% |
| Vitamin C | 0.6mg | 12mg | 13% |
| Vitamin B2 | 0.186mg | 0.03mg | 12% |
| Vitamin K | 59.5µg | 47µg | 10% |
| Calories | 240kcal | 61kcal | 9% |
| Vitamin B3 | 1.882mg | 0.4mg | 9% |
| Manganese | 0.299mg | 0.481mg | 8% |
| Vitamin B5 | 0.422mg | 0.14mg | 6% |
| Phosphorus | 69mg | 35mg | 5% |
| Vitamin A | 39µg | 83µg | 5% |
| Magnesium | 41mg | 28mg | 3% |
| Zinc | 0.44mg | 0.12mg | 3% |
| Vitamin E | 0.43mg | 0.92mg | 3% |
| Calcium | 43mg | 59mg | 2% |
| Starch | 5.11g | 2% | |
| Vitamin B6 | 0.205mg | 0.233mg | 2% |
| Protein | 2.18g | 1.5g | 1% |
| Sodium | 2mg | 20mg | 1% |
| Selenium | 0.3µg | 1µg | 1% |
| Vitamin B1 | 0.051mg | 0.06mg | 1% |
| Polyunsaturated fat | 0.062g | 0.166g | 1% |
| Fats | 0.38g | 0.3g | 0% |
| Net carbs | 56.78g | 12.35g | N/A |
| Sugar | 38.13g | 3.9g | N/A |
| Choline | 10.1mg | 9.5mg | 0% |
| Saturated fat | 0.088g | 0.04g | 0% |
| Monounsaturated fat | 0.053g | 0.004g | 0% |
| Tryptophan | 0.025mg | 0.012mg | 0% |
| Threonine | 0.049mg | 0.063mg | 0% |
| Isoleucine | 0.041mg | 0.052mg | 0% |
| Leucine | 0.066mg | 0.096mg | 0% |
| Lysine | 0.05mg | 0.078mg | 0% |
| Methionine | 0.016mg | 0.018mg | 0% |
| Phenylalanine | 0.052mg | 0.055mg | 0% |
| Valine | 0.056mg | 0.056mg | 0% |
| Histidine | 0.027mg | 0.025mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +45.3% |
| Contains more FatsFats | +26.7% |
| Contains more CarbsCarbs | +351.4% |
| Contains more OtherOther | +151.4% |
| Contains more WaterWater | +168.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1225% |
| Contains less Sat. FatSaturated fat | -54.5% |
| Contains more Poly. FatPolyunsaturated fat | +167.7% |
