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  6. Sweet potato vs. Leek

Sweet potato vs. Leek — In-Depth Nutrition Comparison

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Summary of differences between Sweet potato and Leek

  • Sweet potato has more Vitamin A RAE, and Vitamin B5, however, Leek is higher in Vitamin K, Iron, Folate, Vitamin C, and Manganese.
  • Sweet potato covers your daily need of Vitamin A RAE 70% more than Leek.
  • Sweet potato has 6 times more Vitamin B5 than Leek. While Sweet potato has 0.8mg of Vitamin B5, Leek has only 0.14mg.

These are the specific foods used in this comparison Sweet potato, raw, unprepared and Leeks, (bulb and lower leaf-portion), raw.

Infographic

Sweet potato 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.
Sweet potato
Sweet potato
4
:
6
Leek
Leek
Contains more Phosphorus +34.3%
Contains more Potassium +87.2%
Contains more Zinc +150%
Contains more Copper +25.8%
Contains more Calcium +96.7%
Contains more Iron +244.3%
Contains more Magnesium +12%
Contains less Sodium -63.6%
Contains more Manganese +86.4%
Contains more Selenium +66.7%
Sweet potato
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 23% 18% 21% 30% 8% 9% 51% 34% 4%
Leek
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 79% 20% 15% 16% 3% 4% 40% 63% 6%
Contains more Phosphorus +34.3%
Contains more Potassium +87.2%
Contains more Zinc +150%
Contains more Copper +25.8%
Contains more Calcium +96.7%
Contains more Iron +244.3%
Contains more Magnesium +12%
Contains less Sodium -63.6%
Contains more Manganese +86.4%
Contains more Selenium +66.7%

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.
Sweet potato
Sweet potato
5
:
5
Leek
Leek
Contains more Vitamin A +751%
Contains more Vitamin B1 +30%
Contains more Vitamin B2 +103.3%
Contains more Vitamin B3 +39.3%
Contains more Vitamin B5 +471.4%
Contains more Vitamin E +253.8%
Contains more Vitamin C +400%
Contains more Vitamin B6 +11.5%
Contains more Folate +481.8%
Contains more Vitamin K +2511.1%
Sweet potato
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 852% 6% 0% 8% 20% 15% 11% 48% 49% 9% 0% 5%
Leek
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 101% 19% 0% 40% 15% 7% 8% 9% 54% 48% 0% 118%
Contains more Vitamin A +751%
Contains more Vitamin B1 +30%
Contains more Vitamin B2 +103.3%
Contains more Vitamin B3 +39.3%
Contains more Vitamin B5 +471.4%
Contains more Vitamin E +253.8%
Contains more Vitamin C +400%
Contains more Vitamin B6 +11.5%
Contains more Folate +481.8%
Contains more Vitamin K +2511.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sweet potato
Sweet potato
2
:
3
Leek
Leek
Contains more Carbs +42.2%
Contains more Fats +500%
Equal in Protein - 1.5
Equal in Water - 83
Equal in Other - 1.05
Sweet potato
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Leek
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more Carbs +42.2%
Contains more Fats +500%
Equal in Protein - 1.5
Equal in Water - 83
Equal in Other - 1.05

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sweet potato
Sweet potato
1
:
2
Leek
Leek
Contains less Saturated Fat -55%
Contains more Monounsaturated Fat +300%
Contains more Polyunsaturated fat +1085.7%
Sweet potato
55% 3% 42%
Saturated Fat: 0.018 g
Monounsaturated Fat: 0.001 g
Polyunsaturated fat: 0.014 g
Leek
19% 2% 79%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.166 g
Contains less Saturated Fat -55%
Contains more Monounsaturated Fat +300%
Contains more Polyunsaturated fat +1085.7%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Sweet potato Leek Opinion
Net carbs 17.12g 12.35g Sweet potato
Protein 1.57g 1.5g Sweet potato
Fats 0.05g 0.3g Leek
Carbs 20.12g 14.15g Sweet potato
Calories 86kcal 61kcal Sweet potato
Starch 12.65g Sweet potato
Fructose 0.7g Sweet potato
Sugar 4.18g 3.9g Leek
Fiber 3g 1.8g Sweet potato
Calcium 30mg 59mg Leek
Iron 0.61mg 2.1mg Leek
Magnesium 25mg 28mg Leek
Phosphorus 47mg 35mg Sweet potato
Potassium 337mg 180mg Sweet potato
Sodium 55mg 20mg Leek
Zinc 0.3mg 0.12mg Sweet potato
Copper 0.151mg 0.12mg Sweet potato
Manganese 0.258mg 0.481mg Leek
Selenium 0.6µg 1µg Leek
Vitamin A 14187IU 1667IU Sweet potato
Vitamin A RAE 709µg 83µg Sweet potato
Vitamin E 0.26mg 0.92mg Leek
Vitamin C 2.4mg 12mg Leek
Vitamin B1 0.078mg 0.06mg Sweet potato
Vitamin B2 0.061mg 0.03mg Sweet potato
Vitamin B3 0.557mg 0.4mg Sweet potato
Vitamin B5 0.8mg 0.14mg Sweet potato
Vitamin B6 0.209mg 0.233mg Leek
Folate 11µg 64µg Leek
Vitamin K 1.8µg 47µg Leek
Tryptophan 0.031mg 0.012mg Sweet potato
Threonine 0.083mg 0.063mg Sweet potato
Isoleucine 0.055mg 0.052mg Sweet potato
Leucine 0.092mg 0.096mg Leek
Lysine 0.066mg 0.078mg Leek
Methionine 0.029mg 0.018mg Sweet potato
Phenylalanine 0.089mg 0.055mg Sweet potato
Valine 0.086mg 0.056mg Sweet potato
Histidine 0.031mg 0.025mg Sweet potato
Saturated Fat 0.018g 0.04g Sweet potato
Monounsaturated Fat 0.001g 0.004g Leek
Polyunsaturated fat 0.014g 0.166g Leek

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sweet potato Leek
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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
85%
Sweet potato
35%
Leek
Minerals Daily Need Coverage Score
20%
Sweet potato
26%
Leek

Comparison summary

Which food is lower in Saturated Fat?
Sweet potato
Sweet potato is lower in Saturated Fat (difference - 0.022g)
Which food is cheaper?
Sweet potato
Sweet potato is cheaper (difference - $0.2)
Which food is lower in Sugar?
Leek
Leek is lower in Sugar (difference - 0.28g)
Which food contains less Sodium?
Leek
Leek contains less Sodium (difference - 35mg)
Which food is lower in glycemic index?
Leek
Leek is lower in glycemic index (difference - 38)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Sweet potato - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168482/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.