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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 and vitamin B5; however, leek is higher in vitamin K, iron, folate, vitamin C, and manganese.
  • Sweet potato covers your daily need for vitamin A, 250% 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.
  • The glycemic index of sweet potato is higher.

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 18% 9% 30% 23% 50% 8.2% 20% 7.2% 34% 3.3%
Leek
Leek
6
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 +87.2%
Contains more CopperCopper +25.8%
Contains more ZincZinc +150%
Contains more PhosphorusPhosphorus +34.3%
Contains more MagnesiumMagnesium +12%
Contains more CalciumCalcium +96.7%
Contains more IronIron +244.3%
Contains less SodiumSodium -63.6%
Contains more ManganeseManganese +86.4%
Contains more SeleniumSelenium +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.
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 8% 236% 5.2% 0% 20% 14% 10% 48% 48% 0% 4.5% 8.3% 6.7%
Leek
Leek
5
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 AVitamin A +754.2%
Contains more Vitamin B1Vitamin B1 +30%
Contains more Vitamin B2Vitamin B2 +103.3%
Contains more Vitamin B3Vitamin B3 +39.3%
Contains more Vitamin B5Vitamin B5 +471.4%
Contains more CholineCholine +29.5%
Contains more Vitamin CVitamin C +400%
Contains more Vitamin EVitamin E +253.8%
Contains more Vitamin B6Vitamin B6 +11.5%
Contains more Vitamin KVitamin K +2511.1%
Contains more FolateFolate +481.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Sweet potato Leek DV% diff.
Vitamin A 709µg 83µg 70%
Vitamin K 1.8µg 47µg 38%
Iron 0.61mg 2.1mg 19%
Vitamin B5 0.8mg 0.14mg 13%
Folate 11µg 64µg 13%
Vitamin C 2.4mg 12mg 11%
Manganese 0.258mg 0.481mg 10%
Starch 12.65g 5%
Fiber 3g 1.8g 5%
Potassium 337mg 180mg 5%
Vitamin E 0.26mg 0.92mg 4%
Calcium 30mg 59mg 3%
Copper 0.151mg 0.12mg 3%
Vitamin B2 0.061mg 0.03mg 2%
Zinc 0.3mg 0.12mg 2%
Carbs 20.12g 14.15g 2%
Phosphorus 47mg 35mg 2%
Sodium 55mg 20mg 2%
Vitamin B6 0.209mg 0.233mg 2%
Vitamin B1 0.078mg 0.06mg 2%
Choline 12.3mg 9.5mg 1%
Polyunsaturated fat 0.014g 0.166g 1%
Calories 86kcal 61kcal 1%
Vitamin B3 0.557mg 0.4mg 1%
Magnesium 25mg 28mg 1%
Fructose 0.7g 1%
Selenium 0.6µg 1µg 1%
Protein 1.57g 1.5g 0%
Fats 0.05g 0.3g 0%
Net carbs 17.12g 12.35g N/A
Sugar 4.18g 3.9g N/A
Saturated fat 0.018g 0.04g 0%
Monounsaturated fat 0.001g 0.004g 0%
Tryptophan 0.031mg 0.012mg 0%
Threonine 0.083mg 0.063mg 0%
Isoleucine 0.055mg 0.052mg 0%
Leucine 0.092mg 0.096mg 0%
Lysine 0.066mg 0.078mg 0%
Methionine 0.029mg 0.018mg 0%
Phenylalanine 0.089mg 0.055mg 0%
Valine 0.086mg 0.056mg 0%
Histidine 0.031mg 0.025mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 77%
Protein: 1.57 g
Fats: 0.05 g
Carbs: 20.12 g
Water: 77.28 g
Other: 0.98 g
Leek
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 CarbsCarbs +42.2%
Contains more FatsFats +500%
~equal in Protein ~1.5g
~equal in Water ~83g
~equal in Other ~1.05g

Fat Type Comparison

Fat type breakdown side-by-side comparison
55% 3% 42%
Saturated fat: Sat. Fat 0.018 g
Monounsaturated fat: Mono. Fat 0.001 g
Polyunsaturated fat: Poly. Fat 0.014 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 less Sat. FatSaturated fat -55%
Contains more Mono. FatMonounsaturated fat +300%
Contains more Poly. FatPolyunsaturated fat +1085.7%

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.