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  6. Leek vs. Sweet potato leaves

Leek vs. Sweet potato leaves — In-Depth Nutrition Comparison

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Differences between leeks and sweet potato leaves

  • Leeks have more iron, while sweet potato leaves have more vitamin K, vitamin B2, fiber, vitamin A, magnesium, potassium, vitamin B1, and phosphorus.
  • Sweet potato leaves' daily need coverage for vitamin K is 213% higher.
  • Sweet potato leaves contain 2 times less iron than leeks. Leeks contain 2.1mg of iron, while sweet potato leaves contain 0.97mg.

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

Infographic

Leek vs Sweet potato 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
4
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 50% 23% 45% 36% 0% 0% 35% 0.78% 0% 4.9%
Contains more IronIron +116.5%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +150%
Contains more CalciumCalcium +32.2%
Contains more PotassiumPotassium +182.2%
Contains more PhosphorusPhosphorus +131.4%
Contains less SodiumSodium -70%
~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
3
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% 63% 0% 39% 80% 21% 14% 44% 0% 756% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +22.6%
Contains more FolateFolate +∞%
Contains more Vitamin AVitamin A +127.7%
Contains more Vitamin B1Vitamin B1 +160%
Contains more Vitamin B2Vitamin B2 +1050%
Contains more Vitamin B3Vitamin B3 +182.5%
Contains more Vitamin B5Vitamin B5 +60.7%
Contains more Vitamin KVitamin K +543%
~equal in Vitamin C ~11mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Leek Sweet potato leaves DV% diff.
Vitamin K 47µg 302.2µg 213%
Vitamin B2 0.03mg 0.345mg 24%
Manganese 0.481mg 21%
Folate 64µg 16%
Iron 2.1mg 0.97mg 14%
Fiber 1.8g 5.3g 14%
Copper 0.12mg 13%
Vitamin A 83µg 189µg 12%
Magnesium 28mg 70mg 10%
Potassium 180mg 508mg 10%
Vitamin B1 0.06mg 0.156mg 8%
Phosphorus 35mg 81mg 7%
Vitamin E 0.92mg 6%
Vitamin B3 0.4mg 1.13mg 5%
Vitamin B6 0.233mg 0.19mg 3%
Protein 1.5g 2.49g 2%
Carbs 14.15g 8.82g 2%
Calcium 59mg 78mg 2%
Vitamin B5 0.14mg 0.225mg 2%
Choline 9.5mg 2%
Calories 61kcal 42kcal 1%
Vitamin C 12mg 11mg 1%
Zinc 0.12mg 1%
Sodium 20mg 6mg 1%
Protein per 100 calories 2.5g 5.9g N/A
Calories per 10 g protein 407kcal 169kcal N/A
Weight per 100 calories 164g 238g N/A
Fats 0.3g 0.51g 0%
Net carbs 12.35g 3.52g N/A
Sugar 3.9g N/A
Selenium 1µg 0.9µg 0%
Saturated fat 0.04g 0.111g 0%
Monounsaturated fat 0.004g 0.02g 0%
Polyunsaturated fat 0.166g 0.228g 0%
Tryptophan 0.012mg 0.035mg 0%
Threonine 0.063mg 0%
Isoleucine 0.052mg 0%
Leucine 0.096mg 0%
Lysine 0.078mg 0.228mg 0%
Methionine 0.018mg 0.086mg 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
2% 9% 87%
Protein: 2.49 g
Fats: 0.51 g
Carbs: 8.82 g
Water: 86.81 g
Other: 1.37 g
Contains more CarbsCarbs +60.4%
Contains more ProteinProtein +66%
Contains more FatsFats +70%
~equal in Water ~86.81g

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
31% 6% 64%
Saturated fat: Sat. Fat 0.111 g
Monounsaturated fat: Mono. Fat 0.02 g
Polyunsaturated fat: Poly. Fat 0.228 g
Contains less Sat. FatSaturated fat -64%
Contains more Mono. FatMonounsaturated fat +400%
Contains more Poly. FatPolyunsaturated fat +37.3%

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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. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/nutrients
  2. Sweet potato leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169303/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.