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  6. White chocolate vs. Leek

White chocolate vs. Leek — In-Depth Nutrition Comparison

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Summary of differences between white chocolate and leek

  • White chocolate has more vitamin B12, phosphorus, vitamin B2, and calcium; however, leek is higher in vitamin A, vitamin K, iron, manganese, and folate.
  • White chocolate covers your daily need for saturated fat, 97% more than leek.
  • Leek has less saturated fat.

These are the specific foods used in this comparison Candies, white chocolate and Leeks, (bulb and lower leaf-portion), raw.

Infographic

White chocolate 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 8.6% 60% 25% 9% 20% 20% 75% 12% 1% 25%
Leek
Leek
5
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 CalciumCalcium +237.3%
Contains more PotassiumPotassium +58.9%
Contains more ZincZinc +516.7%
Contains more PhosphorusPhosphorus +402.9%
Contains more SeleniumSelenium +350%
Contains more MagnesiumMagnesium +133.3%
Contains more IronIron +775%
Contains more CopperCopper +100%
Contains less SodiumSodium -77.8%
Contains more ManganeseManganese +5912.5%

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 1.7% 3% 19% 0% 16% 65% 14% 36% 13% 70% 23% 5.3% 16%
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 B2Vitamin B2 +840%
Contains more Vitamin B3Vitamin B3 +86.3%
Contains more Vitamin B5Vitamin B5 +334.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +210.5%
Contains more Vitamin CVitamin C +2300%
Contains more Vitamin AVitamin A +822.2%
Contains more Vitamin B6Vitamin B6 +316.1%
Contains more Vitamin KVitamin K +416.5%
Contains more FolateFolate +814.3%
~equal in Vitamin E ~0.92mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.06mg

All nutrients comparison - raw data values

Nutrient White chocolate Leek DV% diff.
Saturated fat 19.412g 0.04g 88%
Fats 32.09g 0.3g 49%
Vitamin K 9.1µg 47µg 32%
Calories 539kcal 61kcal 24%
Iron 0.24mg 2.1mg 23%
Vitamin B12 0.56µg 0µg 23%
Monounsaturated fat 9.097g 0.004g 23%
Manganese 0.008mg 0.481mg 21%
Phosphorus 176mg 35mg 20%
Vitamin B2 0.282mg 0.03mg 19%
Carbs 59.24g 14.15g 15%
Vitamin B6 0.056mg 0.233mg 14%
Calcium 199mg 59mg 14%
Folate 7µg 64µg 14%
Vitamin C 0.5mg 12mg 13%
Protein 5.87g 1.5g 9%
Vitamin B5 0.608mg 0.14mg 9%
Vitamin A 9µg 83µg 8%
Copper 0.06mg 0.12mg 7%
Cholesterol 21mg 0mg 7%
Zinc 0.74mg 0.12mg 6%
Selenium 4.5µg 1µg 6%
Fiber 0.2g 1.8g 6%
Polyunsaturated fat 1.013g 0.166g 6%
Choline 29.5mg 9.5mg 4%
Magnesium 12mg 28mg 4%
Potassium 286mg 180mg 3%
Sodium 90mg 20mg 3%
Vitamin B3 0.745mg 0.4mg 2%
Net carbs 59.04g 12.35g N/A
Sugar 59g 3.9g N/A
Vitamin E 0.96mg 0.92mg 0%
Vitamin B1 0.063mg 0.06mg 0%
Tryptophan 0.012mg 0%
Threonine 0.063mg 0%
Isoleucine 0.052mg 0%
Leucine 0.096mg 0%
Lysine 0.078mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.055mg 0%
Valine 0.056mg 0%
Histidine 0.025mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 32% 59%
Protein: 5.87 g
Fats: 32.09 g
Carbs: 59.24 g
Water: 1.3 g
Other: 1.5 g
Leek
Leek
1
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more ProteinProtein +291.3%
Contains more FatsFats +10596.7%
Contains more CarbsCarbs +318.7%
Contains more OtherOther +42.9%
Contains more WaterWater +6284.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 31% 3%
Saturated fat: Sat. Fat 19.412 g
Monounsaturated fat: Mono. Fat 9.097 g
Polyunsaturated fat: Poly. Fat 1.013 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 +227325%
Contains more Poly. FatPolyunsaturated fat +510.2%
Contains less Sat. FatSaturated fat -99.8%

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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. White chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167571/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.