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Leek vs Marrow-stem Kale - In-Depth Nutrition Comparison

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Comparison summary

Which food is richer in vitamins?
Marrow-stem Kale
Marrow-stem Kale is relatively richer in vitamins
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 3mg)
Which food contains less Sugars?
Marrow-stem Kale
Marrow-stem Kale contains less Sugars (difference - 3.44g)
Which food is cheaper?
Leek
Leek is cheaper (difference - $0.1)
Which food is lower in Saturated Fat?
Leek
Leek is lower in Saturated Fat (difference - 0.015g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be definitely stated which food is richer in minerals. See charts below for detailed information.
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)

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 Marrow-stem Kale
Rich in vitamins ok
Lower in Sodium ok
Lower in Sugars ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in minerals Equal
Lower in glycemic index Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Leek Marrow-stem Kale
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
186
Marrow-stem Kale
Mineral Summary Score
15
Leek
17
Marrow-stem Kale

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
4
:
Contains more Iron +346.8%
Contains more Copper +160.9%
Contains more Phosphorus +40%
Contains more Calcium +293.2%
Contains more Potassium +18.3%
Contains more Zinc +75%
Contains less Sodium -15%
Equal in Magnesium - 27
Contains more Iron +346.8%
Contains more Copper +160.9%
Contains more Phosphorus +40%
Contains more Calcium +293.2%
Contains more Potassium +18.3%
Contains more Zinc +75%
Contains less Sodium -15%
Equal in Magnesium - 27

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
2
:
Contains more Vitamin B1 +11.1%
Contains more Vitamin B6 +41.2%
Contains more Vitamin C +194.2%
Contains more Vitamin A +201.1%
Contains more Vitamin E +145.7%
Contains more Vitamin B2 +333.3%
Contains more Vitamin B3 +85.5%
Contains more Vitamin B5 +90.7%
Contains more Vitamin K +830%
Equal in Vitamin B1 - 0.054
Contains more Vitamin B1 +11.1%
Contains more Vitamin B6 +41.2%
Contains more Vitamin C +194.2%
Contains more Vitamin A +201.1%
Contains more Vitamin E +145.7%
Contains more Vitamin B2 +333.3%
Contains more Vitamin B3 +85.5%
Contains more Vitamin B5 +90.7%
Contains more Vitamin K +830%
Equal in Vitamin B1 - 0.054

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
18%
Marrow-stem Kale
Carbohydrates
14%
Leek
5%
Marrow-stem Kale
Fats
1%
Leek
3%
Marrow-stem Kale

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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 Marrow-stem Kale Opinion
Calories 61 32 Leek
Protein 1.5 3.02 Marrow-stem Kale
Fats 0.3 0.61 Marrow-stem Kale
Vitamin C 12 35.3 Marrow-stem Kale
Carbs 14.15 5.42 Leek
Cholesterol 0 0
Vitamin D 0 0
Iron 2.1 0.47 Leek
Calcium 59 232 Marrow-stem Kale
Potassium 180 213 Marrow-stem Kale
Magnesium 28 27 Leek
Sugars 3.9 0.46 Leek
Fiber 1.8 4 Marrow-stem Kale
Copper 0.12 0.046 Leek
Zinc 0.12 0.21 Marrow-stem Kale
Starch
Phosphorus 35 25 Leek
Sodium 20 17 Marrow-stem Kale
Vitamin A 1667 5019 Marrow-stem Kale
Vitamin E 0.92 2.26 Marrow-stem Kale
Vitamin D 0 0
Vitamin B1 0.06 0.054 Leek
Vitamin B2 0.03 0.13 Marrow-stem Kale
Vitamin B3 0.4 0.742 Marrow-stem Kale
Vitamin B5 0.14 0.267 Marrow-stem Kale
Vitamin B6 0.233 0.165 Leek
Vitamin B12 0 0
Vitamin K 47 437.1 Marrow-stem Kale
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.04 0.055 Leek
Monounsaturated Fat 0.004 0.03 Marrow-stem Kale
Polyunsaturated fat 0.166 0.201 Marrow-stem Kale
Tryptophan 0.012 0.031 Marrow-stem Kale
Threonine 0.063 0.086 Marrow-stem Kale
Isoleucine 0.052 0.1 Marrow-stem Kale
Leucine 0.096 0.151 Marrow-stem Kale
Lysine 0.078 0.117 Marrow-stem Kale
Methionine 0.018 0.033 Marrow-stem Kale
Phenylalanine 0.055 0.087 Marrow-stem Kale
Valine 0.056 0.12 Marrow-stem Kale
Histidine 0.025 0.047 Marrow-stem Kale
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.