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Strawberry vs. Leek — In-Depth Nutrition Comparison

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Important differences between strawberries and leek

  • Strawberries have more vitamin C; however, leek has more vitamin K, vitamin A, iron, vitamin B6, folate, and copper.
  • Strawberries' daily need coverage for vitamin C is 52% more.

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

Infographic

Strawberry 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 9.3% 4.8% 14% 15% 16% 3.8% 10% 0.13% 50% 2.2%
Leek
8
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 ZincZinc +16.7%
Contains less SodiumSodium -95%
Contains more MagnesiumMagnesium +115.4%
Contains more CalciumCalcium +268.8%
Contains more PotassiumPotassium +17.6%
Contains more IronIron +412.2%
Contains more CopperCopper +150%
Contains more PhosphorusPhosphorus +45.8%
Contains more ManganeseManganese +24.6%
Contains more SeleniumSelenium +150%

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 196% 0.33% 5.8% 0% 6% 5.1% 7.2% 7.5% 11% 0% 5.5% 18% 3.1%
Leek
9
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 +390%
Contains more Vitamin AVitamin A +8200%
Contains more Vitamin EVitamin E +217.2%
Contains more Vitamin B1Vitamin B1 +150%
Contains more Vitamin B2Vitamin B2 +36.4%
Contains more Vitamin B5Vitamin B5 +12%
Contains more Vitamin B6Vitamin B6 +395.7%
Contains more Vitamin KVitamin K +2036.4%
Contains more FolateFolate +166.7%
Contains more CholineCholine +66.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.4mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 91%
Protein: 0.67 g
Fats: 0.3 g
Carbs: 7.68 g
Water: 90.95 g
Other: 0.4 g
Leek
3
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more ProteinProtein +123.9%
Contains more CarbsCarbs +84.2%
Contains more OtherOther +162.5%
~equal in Fats ~0.3g
~equal in Water ~83g

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 20% 73%
Saturated fat: Sat. Fat 0.015 g
Monounsaturated fat: Mono. Fat 0.043 g
Polyunsaturated fat: Poly. Fat 0.155 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 less Sat. FatSaturated fat -62.5%
Contains more Mono. FatMonounsaturated fat +975%
~equal in Polyunsaturated fat ~0.166g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Strawberry Leek
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Strawberry Leek DV% diff.
Vitamin C 58.8mg 12mg 52%
Vitamin K 2.2µg 47µg 37%
Iron 0.41mg 2.1mg 21%
Vitamin B6 0.047mg 0.233mg 14%
Folate 24µg 64µg 10%
Vitamin A 1µg 83µg 9%
Copper 0.048mg 0.12mg 8%
Magnesium 13mg 28mg 4%
Calcium 16mg 59mg 4%
Manganese 0.386mg 0.481mg 4%
Vitamin E 0.29mg 0.92mg 4%
Fructose 2.44g 3%
Vitamin B1 0.024mg 0.06mg 3%
Carbs 7.68g 14.15g 2%
Phosphorus 24mg 35mg 2%
Protein 0.67g 1.5g 2%
Calories 32kcal 61kcal 1%
Sodium 1mg 20mg 1%
Fiber 2g 1.8g 1%
Choline 5.7mg 9.5mg 1%
Potassium 153mg 180mg 1%
Selenium 0.4µg 1µg 1%
Vitamin B2 0.022mg 0.03mg 1%
Fats 0.3g 0.3g 0%
Net carbs 5.68g 12.35g N/A
Sugar 4.89g 3.9g N/A
Zinc 0.14mg 0.12mg 0%
Starch 0.04g 0%
Vitamin B3 0.386mg 0.4mg 0%
Vitamin B5 0.125mg 0.14mg 0%
Saturated fat 0.015g 0.04g 0%
Monounsaturated fat 0.043g 0.004g 0%
Polyunsaturated fat 0.155g 0.166g 0%
Tryptophan 0.008mg 0.012mg 0%
Threonine 0.02mg 0.063mg 0%
Isoleucine 0.016mg 0.052mg 0%
Leucine 0.034mg 0.096mg 0%
Lysine 0.026mg 0.078mg 0%
Methionine 0.002mg 0.018mg 0%
Phenylalanine 0.019mg 0.055mg 0%
Valine 0.019mg 0.056mg 0%
Histidine 0.012mg 0.025mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Strawberry Leek
Low Calories diet ok
Low Fats diet Equal
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
20%
Strawberry
27%
Leek
Minerals Daily Need Coverage Score
13%
Strawberry
26%
Leek

Comparison summary

Which food contains less Sodium?
Strawberry
Strawberry contains less Sodium (difference - 19mg)
Which food is lower in Saturated fat?
Strawberry
Strawberry is lower in Saturated fat (difference - 0.025g)
Which food is lower in Sugar?
Leek
Leek is lower in Sugar (difference - 0.99g)
Which food is lower in glycemic index?
Leek
Leek is lower in glycemic index (difference - 8)
Which food is cheaper?
Leek
Leek is cheaper (difference - $0.2)
Which food is richer in minerals?
Leek
Leek is relatively richer in minerals
Which food is richer in vitamins?
Leek
Leek is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Strawberry - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167762/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.