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  6. Watermelon vs. Leek

Watermelon vs. Leek — In-Depth Nutrition Comparison

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Important differences between watermelon and leek

  • Watermelon has less vitamin K, iron, vitamin A, manganese, folate, vitamin B6, copper, vitamin E, fiber, and calcium.
  • Leek's daily need coverage for vitamin K is 39% more.
  • Watermelon has a higher glycemic index than leek.

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

Infographic

Watermelon 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 7.1% 2.1% 9.9% 9% 14% 2.7% 4.7% 0.13% 5% 2.2%
Leek
Leek
9
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 less SodiumSodium -95%
Contains more MagnesiumMagnesium +180%
Contains more CalciumCalcium +742.9%
Contains more PotassiumPotassium +60.7%
Contains more IronIron +775%
Contains more CopperCopper +185.7%
Contains more ZincZinc +20%
Contains more PhosphorusPhosphorus +218.2%
Contains more ManganeseManganese +1165.8%
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 27% 9.3% 1% 0% 8.3% 4.8% 3.3% 13% 10% 0% 0.25% 2.3% 2.2%
Leek
Leek
10
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 B5Vitamin B5 +57.9%
Contains more Vitamin CVitamin C +48.1%
Contains more Vitamin AVitamin A +196.4%
Contains more Vitamin EVitamin E +1740%
Contains more Vitamin B1Vitamin B1 +81.8%
Contains more Vitamin B2Vitamin B2 +42.9%
Contains more Vitamin B3Vitamin B3 +124.7%
Contains more Vitamin B6Vitamin B6 +417.8%
Contains more Vitamin KVitamin K +46900%
Contains more FolateFolate +2033.3%
Contains more CholineCholine +131.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Watermelon Leek DV% diff.
Vitamin K 0.1µg 47µg 39%
Iron 0.24mg 2.1mg 23%
Manganese 0.038mg 0.481mg 19%
Folate 3µg 64µg 15%
Vitamin B6 0.045mg 0.233mg 14%
Copper 0.042mg 0.12mg 9%
Vitamin A 28µg 83µg 6%
Fiber 0.4g 1.8g 6%
Vitamin E 0.05mg 0.92mg 6%
Calcium 7mg 59mg 5%
Fructose 3.36g 4%
Vitamin C 8.1mg 12mg 4%
Magnesium 10mg 28mg 4%
Phosphorus 11mg 35mg 3%
Vitamin B5 0.221mg 0.14mg 2%
Protein 0.61g 1.5g 2%
Calories 30kcal 61kcal 2%
Vitamin B1 0.033mg 0.06mg 2%
Potassium 112mg 180mg 2%
Carbs 7.55g 14.15g 2%
Polyunsaturated fat 0.05g 0.166g 1%
Choline 4.1mg 9.5mg 1%
Sodium 1mg 20mg 1%
Vitamin B3 0.178mg 0.4mg 1%
Vitamin B2 0.021mg 0.03mg 1%
Selenium 0.4µg 1µg 1%
Fats 0.15g 0.3g 0%
Net carbs 7.15g 12.35g N/A
Sugar 6.2g 3.9g N/A
Zinc 0.1mg 0.12mg 0%
Saturated fat 0.016g 0.04g 0%
Monounsaturated fat 0.037g 0.004g 0%
Tryptophan 0.007mg 0.012mg 0%
Threonine 0.027mg 0.063mg 0%
Isoleucine 0.019mg 0.052mg 0%
Leucine 0.018mg 0.096mg 0%
Lysine 0.062mg 0.078mg 0%
Methionine 0.006mg 0.018mg 0%
Phenylalanine 0.015mg 0.055mg 0%
Valine 0.016mg 0.056mg 0%
Histidine 0.006mg 0.025mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 91%
Protein: 0.61 g
Fats: 0.15 g
Carbs: 7.55 g
Water: 91.45 g
Other: 0.24 g
Leek
Leek
4
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more ProteinProtein +145.9%
Contains more FatsFats +100%
Contains more CarbsCarbs +87.4%
Contains more OtherOther +337.5%
~equal in Water ~83g

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 36% 49%
Saturated fat: Sat. Fat 0.016 g
Monounsaturated fat: Mono. Fat 0.037 g
Polyunsaturated fat: Poly. Fat 0.05 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 less Sat. FatSaturated fat -60%
Contains more Mono. FatMonounsaturated fat +825%
Contains more Poly. FatPolyunsaturated fat +232%

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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. Watermelon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167765/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.