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  6. Pomegranate vs. Leek

Pomegranate vs. Leek — In-Depth Nutrition Comparison

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Important differences between pomegranate and leek

  • Pomegranate has more fiber; however, leek has more vitamin A, vitamin K, iron, manganese, vitamin B6, and folate.
  • Leek's daily need coverage for vitamin A is 33% more.
  • Pomegranate has 2 times more fiber than leek. Pomegranate has 4g of fiber, while leek has 1.8g.

The food varieties used in the comparison are Pomegranates, raw and Leeks, (bulb and lower leaf-portion), raw.

Infographic

Pomegranate 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 21% 11% 53% 9.5% 15% 0.39% 16% 2.7%
Leek
Leek
5
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 +31.1%
Contains more CopperCopper +31.7%
Contains more ZincZinc +191.7%
Contains less SodiumSodium -85%
Contains more MagnesiumMagnesium +133.3%
Contains more CalciumCalcium +490%
Contains more IronIron +600%
Contains more ManganeseManganese +304.2%
Contains more SeleniumSelenium +100%
~equal in Phosphorus ~35mg

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 34% 0% 12% 0% 17% 12% 5.5% 23% 17% 0% 41% 29% 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 B1Vitamin B1 +11.7%
Contains more Vitamin B2Vitamin B2 +76.7%
Contains more Vitamin B5Vitamin B5 +169.3%
Contains more Vitamin CVitamin C +17.6%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +53.3%
Contains more Vitamin B3Vitamin B3 +36.5%
Contains more Vitamin B6Vitamin B6 +210.7%
Contains more Vitamin KVitamin K +186.6%
Contains more FolateFolate +68.4%
Contains more CholineCholine +25%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pomegranate Leek DV% diff.
Vitamin K 16.4µg 47µg 26%
Iron 0.3mg 2.1mg 23%
Manganese 0.119mg 0.481mg 16%
Vitamin B6 0.075mg 0.233mg 12%
Fiber 4g 1.8g 9%
Vitamin A 0µg 83µg 9%
Folate 38µg 64µg 7%
Calcium 10mg 59mg 5%
Vitamin B5 0.377mg 0.14mg 5%
Magnesium 12mg 28mg 4%
Copper 0.158mg 0.12mg 4%
Vitamin E 0.6mg 0.92mg 2%
Carbs 18.7g 14.15g 2%
Vitamin B2 0.053mg 0.03mg 2%
Zinc 0.35mg 0.12mg 2%
Vitamin C 10.2mg 12mg 2%
Potassium 236mg 180mg 2%
Calories 83kcal 61kcal 1%
Polyunsaturated fat 0.079g 0.166g 1%
Vitamin B3 0.293mg 0.4mg 1%
Vitamin B1 0.067mg 0.06mg 1%
Fats 1.17g 0.3g 1%
Selenium 0.5µg 1µg 1%
Sodium 3mg 20mg 1%
Protein 1.67g 1.5g 0%
Net carbs 14.7g 12.35g N/A
Sugar 13.67g 3.9g N/A
Phosphorus 36mg 35mg 0%
Choline 7.6mg 9.5mg 0%
Saturated fat 0.12g 0.04g 0%
Monounsaturated fat 0.093g 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% 19% 78%
Protein: 1.67 g
Fats: 1.17 g
Carbs: 18.7 g
Water: 77.93 g
Other: 0.53 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 +11.3%
Contains more FatsFats +290%
Contains more CarbsCarbs +32.2%
Contains more OtherOther +98.1%
~equal in Water ~83g

Fat Type Comparison

Fat type breakdown side-by-side comparison
41% 32% 27%
Saturated fat: Sat. Fat 0.12 g
Monounsaturated fat: Mono. Fat 0.093 g
Polyunsaturated fat: Poly. Fat 0.079 g
Leek
Leek
2
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 +2225%
Contains less Sat. FatSaturated fat -66.7%
Contains more Poly. FatPolyunsaturated fat +110.1%

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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. Pomegranate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169134/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.