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  6. Leek vs. Grape leaves

Leek vs. Grape leaves — In-Depth Nutrition Comparison

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Significant differences between leeks and grape leaves

  • The amount of vitamin A, manganese, vitamin K, fiber, copper, calcium, vitamin B2, magnesium, vitamin B6, and vitamin B3 in grape leaves is higher than in leeks.
  • Grape leaves cover your daily vitamin A needs 144% more than leeks.

Specific food types used in this comparison are Leeks, (bulb and lower leaf-portion), raw and Grape leaves, raw.

Infographic

Leek vs Grape leaves infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 68% 109% 24% 99% 138% 18% 39% 1.2% 372% 4.9%
Contains more MagnesiumMagnesium +239.3%
Contains more CalciumCalcium +515.3%
Contains more PotassiumPotassium +51.1%
Contains more IronIron +25.2%
Contains more CopperCopper +245.8%
Contains more ZincZinc +458.3%
Contains more PhosphorusPhosphorus +160%
Contains less SodiumSodium -55%
Contains more ManganeseManganese +493.6%
~equal in Selenium ~0.9µg

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Leek
Leek
1
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 40% 0% 28% 18% 15% 6.9% 7.5% 8.4% 54% 0% 118% 48%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 37% 0% 459% 40% 10% 82% 44% 14% 92% 0% 272% 62%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin AVitamin A +1557.8%
Contains more Vitamin EVitamin E +117.4%
Contains more Vitamin B2Vitamin B2 +1080%
Contains more Vitamin B3Vitamin B3 +490.5%
Contains more Vitamin B5Vitamin B5 +65%
Contains more Vitamin B6Vitamin B6 +71.7%
Contains more Vitamin KVitamin K +131.1%
Contains more FolateFolate +29.7%
~equal in Vitamin C ~11.1mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Leek Grape leaves DV% diff.
Vitamin A 83µg 1376µg 144%
Manganese 0.481mg 2.855mg 103%
Vitamin K 47µg 108.6µg 51%
Fiber 1.8g 11g 37%
Copper 0.12mg 0.415mg 33%
Calcium 59mg 363mg 30%
Vitamin B2 0.03mg 0.354mg 25%
Magnesium 28mg 95mg 16%
Vitamin B6 0.233mg 0.4mg 13%
Vitamin B3 0.4mg 2.362mg 12%
Protein 1.5g 5.6g 8%
Phosphorus 35mg 91mg 8%
Iron 2.1mg 2.63mg 7%
Vitamin E 0.92mg 2mg 7%
Polyunsaturated fat 0.166g 1.065g 6%
Zinc 0.12mg 0.67mg 5%
Folate 64µg 83µg 5%
Fats 0.3g 2.12g 3%
Potassium 180mg 272mg 3%
Calories 61kcal 93kcal 2%
Vitamin B1 0.06mg 0.04mg 2%
Vitamin B5 0.14mg 0.231mg 2%
Vitamin C 12mg 11.1mg 1%
Carbs 14.15g 17.31g 1%
Choline 9.5mg 12.8mg 1%
Saturated fat 0.04g 0.336g 1%
Protein per 100 calories 2.5g 6g N/A
Calories per 10 g protein 407kcal 166kcal N/A
Weight per 100 calories 164g 108g N/A
Unsaturated / Saturated Fat ratio 4.3 3.4 N/A
Net carbs 12.35g 6.31g N/A
Sugar 3.9g 6.3g N/A
Sodium 20mg 9mg 0%
Selenium 1µg 0.9µg 0%
Monounsaturated fat 0.004g 0.081g 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
Leek
Leek
1
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 g
Contains more WaterWater +13.2%
Contains more ProteinProtein +273.3%
Contains more FatsFats +606.7%
Contains more CarbsCarbs +22.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
23% 5% 72%
Saturated fat: Sat. Fat 0.336 g
Monounsaturated fat: Mono. Fat 0.081 g
Polyunsaturated fat: Poly. Fat 1.065 g
Contains less Sat. FatSaturated fat -88.1%
Contains more Mono. FatMonounsaturated fat +1925%
Contains more Poly. FatPolyunsaturated fat +541.6%

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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. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/nutrients
  2. Grape leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168575/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.