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Leek vs Arugula - In-Depth Nutrition Comparison

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Comparison summary

Which food contains less Sodium?
Leek
Leek contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Leek
Leek is lower in Saturated Fat (difference - 0.046g)
Which food is richer in minerals?
Arugula
Arugula is relatively richer in minerals
Which food contains less Sugars?
Arugula
Arugula contains less Sugars (difference - 1.85g)
Which food is richer in vitamins?
?
It cannot be definitely stated which food is richer in vitamins. See charts below for detailed information.
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.4)

Comparison summary table

Pay attention at the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Leek Arugula
Lower in Sodium ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Sugars ok
Rich in vitamins Equal
Lower in glycemic index Equal
Lower in Cholesterol Equal
Lower in price Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Leek Arugula
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

Vitamin and Mineral Summary Scores

Summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfils human daily needs, the more the summary score is
Vitamin Summary Score
34
Leek
57
Arugula
Mineral Summary Score
15
Leek
22
Arugula

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Leek
3
:
Contains more Iron +43.8%
Contains more Copper +57.9%
Contains less Sodium -25.9%
Contains more Calcium +171.2%
Contains more Potassium +105%
Contains more Magnesium +67.9%
Contains more Zinc +291.7%
Contains more Phosphorus +48.6%
Contains more Iron +43.8%
Contains more Copper +57.9%
Contains less Sodium -25.9%
Contains more Calcium +171.2%
Contains more Potassium +105%
Contains more Magnesium +67.9%
Contains more Zinc +291.7%
Contains more Phosphorus +48.6%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Leek
4
:
Contains more Vitamin E +114%
Contains more Vitamin B1 +36.4%
Contains more Vitamin B3 +31.1%
Contains more Vitamin B6 +219.2%
Contains more Vitamin C +25%
Contains more Vitamin A +42.4%
Contains more Vitamin B2 +186.7%
Contains more Vitamin B5 +212.1%
Contains more Vitamin K +131.1%
Contains more Vitamin E +114%
Contains more Vitamin B1 +36.4%
Contains more Vitamin B3 +31.1%
Contains more Vitamin B6 +219.2%
Contains more Vitamin C +25%
Contains more Vitamin A +42.4%
Contains more Vitamin B2 +186.7%
Contains more Vitamin B5 +212.1%
Contains more Vitamin K +131.1%

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of the food
Protein
9%
Leek
15%
Arugula
Carbohydrates
14%
Leek
4%
Arugula
Fats
1%
Leek
3%
Arugula

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All nutrients comparison - raw data values

In the column "Opinion" we made some assumptions which could be controversial. For instance we are assuming that less saturated fats is good for you. Please ignore this column if you have your own opinion.We marked the nutrients, comparison of which we considered as not meaningful, as "N/A"
Nutrient Leek Arugula Opinion
Calories 61 25 Leek
Protein 1.5 2.58 Arugula
Fats 0.3 0.66 Arugula
Vitamin C 12 15 Arugula
Carbs 14.15 3.65 Leek
Cholesterol 0 0
Vitamin D 0 0
Iron 2.1 1.46 Leek
Calcium 59 160 Arugula
Potassium 180 369 Arugula
Magnesium 28 47 Arugula
Sugars 3.9 2.05 Leek
Fiber 1.8 1.6 Leek
Copper 0.12 0.076 Leek
Zinc 0.12 0.47 Arugula
Starch
Phosphorus 35 52 Arugula
Sodium 20 27 Leek
Vitamin A 1667 2373 Arugula
Vitamin E 0.92 0.43 Leek
Vitamin D 0 0
Vitamin B1 0.06 0.044 Leek
Vitamin B2 0.03 0.086 Arugula
Vitamin B3 0.4 0.305 Leek
Vitamin B5 0.14 0.437 Arugula
Vitamin B6 0.233 0.073 Leek
Vitamin B12 0 0
Vitamin K 47 108.6 Arugula
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.04 0.086 Leek
Monounsaturated Fat 0.004 0.049 Arugula
Polyunsaturated fat 0.166 0.319 Arugula
Tryptophan 0.012 Leek
Threonine 0.063 Leek
Isoleucine 0.052 Leek
Leucine 0.096 Leek
Lysine 0.078 Leek
Methionine 0.018 Leek
Phenylalanine 0.055 Leek
Valine 0.056 Leek
Histidine 0.025 Leek
The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.