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  6. Walnut vs. Leek

Walnut vs. Leek — In-Depth Nutrition Comparison

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Differences between walnut and leek

  • Walnut has more copper, manganese, phosphorus, magnesium, zinc, vitamin B1, and vitamin B6, while leek has more vitamin K and vitamin A.
  • Walnut's daily need coverage for copper is 163% higher.
  • Leek contains 153 times less saturated fat than walnut. Walnut contains 6.126g of saturated fat, while leek contains 0.04g.
  • Walnut has a lower glycemic index. The glycemic index of walnut is 0, while the glycemic index of leek is 32.

The food types used in this comparison are Nuts, walnuts, english and Leeks, (bulb and lower leaf-portion), raw.

Infographic

Walnut 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.
Walnut
Walnut
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 113% 29% 39% 109% 529% 84% 148% 0.26% 445% 27%
Leek
Leek
0
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 MagnesiumMagnesium +464.3%
Contains more CalciumCalcium +66.1%
Contains more PotassiumPotassium +145%
Contains more IronIron +38.6%
Contains more CopperCopper +1221.7%
Contains more ZincZinc +2475%
Contains more PhosphorusPhosphorus +888.6%
Contains less SodiumSodium -90%
Contains more ManganeseManganese +609.8%
Contains more SeleniumSelenium +390%

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.
Walnut
Walnut
7
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 4.3% 0.33% 14% 0% 85% 35% 21% 34% 124% 0% 6.8% 74% 21%
Leek
Leek
4
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 +468.3%
Contains more Vitamin B2Vitamin B2 +400%
Contains more Vitamin B3Vitamin B3 +181.3%
Contains more Vitamin B5Vitamin B5 +307.1%
Contains more Vitamin B6Vitamin B6 +130.5%
Contains more FolateFolate +53.1%
Contains more CholineCholine +312.6%
Contains more Vitamin CVitamin C +823.1%
Contains more Vitamin AVitamin A +8200%
Contains more Vitamin EVitamin E +31.4%
Contains more Vitamin KVitamin K +1640.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Walnut Leek DV% diff.
Polyunsaturated fat 47.174g 0.166g 313%
Copper 1.586mg 0.12mg 163%
Manganese 3.414mg 0.481mg 128%
Fats 65.21g 0.3g 100%
Phosphorus 346mg 35mg 44%
Vitamin K 2.7µg 47µg 37%
Magnesium 158mg 28mg 31%
Calories 654kcal 61kcal 30%
Saturated fat 6.126g 0.04g 28%
Protein 15.23g 1.5g 27%
Zinc 3.09mg 0.12mg 27%
Vitamin B6 0.537mg 0.233mg 23%
Vitamin B1 0.341mg 0.06mg 23%
Monounsaturated fat 8.933g 0.004g 22%
Fiber 6.7g 1.8g 20%
Vitamin C 1.3mg 12mg 12%
Iron 2.91mg 2.1mg 10%
Vitamin B5 0.57mg 0.14mg 9%
Vitamin B2 0.15mg 0.03mg 9%
Folate 98µg 64µg 9%
Vitamin A 1µg 83µg 9%
Potassium 441mg 180mg 8%
Selenium 4.9µg 1µg 7%
Vitamin B3 1.125mg 0.4mg 5%
Choline 39.2mg 9.5mg 5%
Calcium 98mg 59mg 4%
Sodium 2mg 20mg 1%
Vitamin E 0.7mg 0.92mg 1%
Carbs 13.71g 14.15g 0%
Net carbs 7.01g 12.35g N/A
Sugar 2.61g 3.9g N/A
Starch 0.06g 0%
Tryptophan 0.17mg 0.012mg 0%
Threonine 0.596mg 0.063mg 0%
Isoleucine 0.625mg 0.052mg 0%
Leucine 1.17mg 0.096mg 0%
Lysine 0.424mg 0.078mg 0%
Methionine 0.236mg 0.018mg 0%
Phenylalanine 0.711mg 0.055mg 0%
Valine 0.753mg 0.056mg 0%
Histidine 0.391mg 0.025mg 0%
Fructose 0.09g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Walnut
Walnut
3
15% 65% 14% 4% 2%
Protein: 15.23 g
Fats: 65.21 g
Carbs: 13.71 g
Water: 4.07 g
Other: 1.78 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 +915.3%
Contains more FatsFats +21636.7%
Contains more OtherOther +69.5%
Contains more WaterWater +1939.3%
~equal in Carbs ~14.15g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Walnut
Walnut
2
10% 14% 76%
Saturated fat: Sat. Fat 6.126 g
Monounsaturated fat: Mono. Fat 8.933 g
Polyunsaturated fat: Poly. Fat 47.174 g
Leek
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 more Mono. FatMonounsaturated fat +223225%
Contains more Poly. FatPolyunsaturated fat +28318.1%
Contains less Sat. FatSaturated fat -99.3%

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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. Walnut - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/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.