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Leek vs Mustard Greens - In-Depth Nutrition Comparison

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Comparison summary

Which food is richer in vitamins?
Mustard Greens
Mustard Greens is relatively richer in vitamins
Which food is richer in minerals?
Mustard Greens
Mustard Greens is relatively richer in minerals
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.03g)
Which food contains less Sugars?
Mustard Greens
Mustard Greens contains less Sugars (difference - 2.58g)
Which food is cheaper?
Leek
Leek is cheaper (difference - $1)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (20 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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 Mustard Greens
Rich in vitamins ok
Rich in minerals ok
Lower in Saturated Fat ok
Lower in Sugars ok
Lower in price ok
Lower in glycemic index Equal
Lower in Sodium Equal
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Leek Mustard Greens
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
134
Mustard Greens
Mineral Summary Score
15
Leek
21
Mustard Greens

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
1
:
Contains more Iron +28%
Contains more Calcium +94.9%
Contains more Potassium +113.3%
Contains more Magnesium +14.3%
Contains more Copper +37.5%
Contains more Zinc +108.3%
Contains more Phosphorus +65.7%
Equal in Sodium - 20
Contains more Iron +28%
Contains more Calcium +94.9%
Contains more Potassium +113.3%
Contains more Magnesium +14.3%
Contains more Copper +37.5%
Contains more Zinc +108.3%
Contains more Phosphorus +65.7%
Equal in Sodium - 20

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
1
:
Contains more Vitamin B6 +29.4%
Contains more Vitamin C +483.3%
Contains more Vitamin A +81.4%
Contains more Vitamin E +118.5%
Contains more Vitamin B1 +33.3%
Contains more Vitamin B2 +266.7%
Contains more Vitamin B3 +100%
Contains more Vitamin B5 +50%
Contains more Vitamin K +447.9%
Contains more Vitamin B6 +29.4%
Contains more Vitamin C +483.3%
Contains more Vitamin A +81.4%
Contains more Vitamin E +118.5%
Contains more Vitamin B1 +33.3%
Contains more Vitamin B2 +266.7%
Contains more Vitamin B3 +100%
Contains more Vitamin B5 +50%
Contains more Vitamin K +447.9%

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
17%
Mustard Greens
Carbohydrates
14%
Leek
5%
Mustard Greens
Fats
1%
Leek
2%
Mustard Greens

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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 Mustard Greens Opinion
Calories 61 27 Leek
Protein 1.5 2.86 Mustard Greens
Fats 0.3 0.42 Mustard Greens
Vitamin C 12 70 Mustard Greens
Carbs 14.15 4.67 Leek
Cholesterol 0 0
Vitamin D 0 0
Iron 2.1 1.64 Leek
Calcium 59 115 Mustard Greens
Potassium 180 384 Mustard Greens
Magnesium 28 32 Mustard Greens
Sugars 3.9 1.32 Leek
Fiber 1.8 3.2 Mustard Greens
Copper 0.12 0.165 Mustard Greens
Zinc 0.12 0.25 Mustard Greens
Starch
Phosphorus 35 58 Mustard Greens
Sodium 20 20
Vitamin A 1667 3024 Mustard Greens
Vitamin E 0.92 2.01 Mustard Greens
Vitamin D 0 0
Vitamin B1 0.06 0.08 Mustard Greens
Vitamin B2 0.03 0.11 Mustard Greens
Vitamin B3 0.4 0.8 Mustard Greens
Vitamin B5 0.14 0.21 Mustard Greens
Vitamin B6 0.233 0.18 Leek
Vitamin B12 0 0
Vitamin K 47 257.5 Mustard Greens
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.04 0.01 Mustard Greens
Monounsaturated Fat 0.004 0.092 Mustard Greens
Polyunsaturated fat 0.166 0.038 Leek
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.