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  6. Leek vs. Mustard Greens

Leek vs. Mustard Greens — In-Depth Nutrition Comparison

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What are the differences between Leek and Mustard Greens?

  • Leek is higher in Iron, Folate, and Vitamin B6, yet Mustard Greens is higher in Vitamin K, Vitamin A RAE, Vitamin C, Calcium, and Vitamin E .
  • Mustard Greens's daily need coverage for Vitamin K is 455% more.
  • Leek has 24 times more Choline than Mustard Greens. While Leek has 9.5mg of Choline, Mustard Greens has only 0.4mg.

We used Leeks, (bulb and lower leaf-portion), raw and Mustard greens, cooked, boiled, drained, without salt types in this article.

Infographic

Leek vs Mustard Greens 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.
Leek
Leek
5
:
5
Mustard Greens
Mustard Greens
Contains more Iron +141.4%
Contains more Magnesium +115.4%
Contains more Potassium +11.1%
Contains more Selenium +66.7%
Contains more Calcium +100%
Contains more Phosphorus +20%
Contains less Sodium -55%
Contains more Zinc +83.3%
Contains more Copper +21.7%
Equal in Potassium - 162
Leek
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 79% 20% 15% 16% 3% 4% 40% 63% 6%
Mustard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 33% 10% 18% 15% 2% 6% 49% 0% 4%
Contains more Iron +141.4%
Contains more Magnesium +115.4%
Contains more Potassium +11.1%
Contains more Selenium +66.7%
Contains more Calcium +100%
Contains more Phosphorus +20%
Contains less Sodium -55%
Contains more Zinc +83.3%
Contains more Copper +21.7%
Equal in Potassium - 162

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.
Leek
Leek
4
:
6
Mustard Greens
Mustard Greens
Contains more Vitamin B1 +46.3%
Contains more Vitamin B5 +16.7%
Contains more Vitamin B6 +137.8%
Contains more Folate +611.1%
Contains more Vitamin A +642.1%
Contains more Vitamin E +93.5%
Contains more Vitamin C +110.8%
Contains more Vitamin B2 +110%
Contains more Vitamin K +1161.1%
Equal in Vitamin B3 - 0.433
Leek
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 101% 19% 0% 40% 15% 7% 8% 9% 54% 48% 0% 118%
Mustard Greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 743% 36% 0% 85% 11% 15% 9% 8% 23% 7% 0% 1482%
Contains more Vitamin B1 +46.3%
Contains more Vitamin B5 +16.7%
Contains more Vitamin B6 +137.8%
Contains more Folate +611.1%
Contains more Vitamin A +642.1%
Contains more Vitamin E +93.5%
Contains more Vitamin C +110.8%
Contains more Vitamin B2 +110%
Contains more Vitamin K +1161.1%
Equal in Vitamin B3 - 0.433

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leek
Leek
2
:
3
Mustard Greens
Mustard Greens
Contains more Carbs +213.7%
Contains more Other +54.4%
Contains more Protein +70.7%
Contains more Fats +56.7%
Contains more Water +10.6%
Leek
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Mustard Greens
3% 5% 92%
Protein: 2.56 g
Fats: 0.47 g
Carbs: 4.51 g
Water: 91.78 g
Other: 0.68 g
Contains more Carbs +213.7%
Contains more Other +54.4%
Contains more Protein +70.7%
Contains more Fats +56.7%
Contains more Water +10.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Leek
Leek
1
:
2
Mustard Greens
Mustard Greens
Contains more Polyunsaturated fat +260.9%
Contains less Saturated Fat -70%
Contains more Monounsaturated Fat +2650%
Leek
19% 2% 79%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.166 g
Mustard Greens
7% 65% 27%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.11 g
Polyunsaturated fat: 0.046 g
Contains more Polyunsaturated fat +260.9%
Contains less Saturated Fat -70%
Contains more Monounsaturated Fat +2650%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Leek Mustard Greens
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Leek Mustard Greens Opinion
Net carbs 12.35g 2.51g Leek
Protein 1.5g 2.56g Mustard Greens
Fats 0.3g 0.47g Mustard Greens
Carbs 14.15g 4.51g Leek
Calories 61kcal 26kcal Leek
Sugar 3.9g 1.41g Mustard Greens
Fiber 1.8g 2g Mustard Greens
Calcium 59mg 118mg Mustard Greens
Iron 2.1mg 0.87mg Leek
Magnesium 28mg 13mg Leek
Phosphorus 35mg 42mg Mustard Greens
Potassium 180mg 162mg Leek
Sodium 20mg 9mg Mustard Greens
Zinc 0.12mg 0.22mg Mustard Greens
Copper 0.12mg 0.146mg Mustard Greens
Manganese 0.481mg Leek
Selenium 1µg 0.6µg Leek
Vitamin A 1667IU 12370IU Mustard Greens
Vitamin A RAE 83µg 618µg Mustard Greens
Vitamin E 0.92mg 1.78mg Mustard Greens
Vitamin C 12mg 25.3mg Mustard Greens
Vitamin B1 0.06mg 0.041mg Leek
Vitamin B2 0.03mg 0.063mg Mustard Greens
Vitamin B3 0.4mg 0.433mg Mustard Greens
Vitamin B5 0.14mg 0.12mg Leek
Vitamin B6 0.233mg 0.098mg Leek
Folate 64µg 9µg Leek
Vitamin K 47µg 592.7µg Mustard Greens
Tryptophan 0.012mg Leek
Threonine 0.063mg Leek
Isoleucine 0.052mg Leek
Leucine 0.096mg Leek
Lysine 0.078mg Leek
Methionine 0.018mg Leek
Phenylalanine 0.055mg Leek
Valine 0.056mg Leek
Histidine 0.025mg Leek
Saturated Fat 0.04g 0.012g Mustard Greens
Monounsaturated Fat 0.004g 0.11g Mustard Greens
Polyunsaturated fat 0.166g 0.046g Leek

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Leek Mustard Greens
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
35%
Leek
201%
Mustard Greens
Minerals Daily Need Coverage Score
26%
Leek
17%
Mustard Greens

Comparison summary

Which food is lower in Sugar?
Mustard Greens
Mustard Greens is lower in Sugar (difference - 2.49g)
Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.028g)
Which food is cheaper?
Leek
Leek is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Mustard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169257/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.