foodstruct logo
Find food by nutritional value | Diet analysis

Leek vs Watercress - In-Depth Nutrition Comparison

Compare

Comparison summary

Which food is richer in vitamins?
Watercress
Watercress is relatively richer in vitamins
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $0.4)
Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 0.013g)
Which food contains less Sugars?
Watercress
Watercress contains less Sugars (difference - 3.7g)
Which food contains less Sodium?
Leek
Leek contains less Sodium (difference - 21mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
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 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 Watercress
Rich in vitamins ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Sugars ok
Lower in Sodium ok
Lower in glycemic index Equal
Rich in minerals Equal
Lower in Cholesterol Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Leek Watercress
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
119
Watercress
Mineral Summary Score
15
Leek
15
Watercress

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
5
:
Contains more Iron +950%
Contains more Magnesium +33.3%
Contains more Copper +55.8%
Contains less Sodium -51.2%
Contains more Calcium +103.4%
Contains more Potassium +83.3%
Contains more Phosphorus +71.4%
Equal in Zinc - 0.11
Contains more Iron +950%
Contains more Magnesium +33.3%
Contains more Copper +55.8%
Contains less Sodium -51.2%
Contains more Calcium +103.4%
Contains more Potassium +83.3%
Contains more Phosphorus +71.4%
Equal in Zinc - 0.11

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 B3 +100%
Contains more Vitamin B6 +80.6%
Contains more Vitamin C +258.3%
Contains more Vitamin A +91.4%
Contains more Vitamin B1 +50%
Contains more Vitamin B2 +300%
Contains more Vitamin B5 +121.4%
Contains more Vitamin K +431.9%
Equal in Vitamin E - 1
Contains more Vitamin B3 +100%
Contains more Vitamin B6 +80.6%
Contains more Vitamin C +258.3%
Contains more Vitamin A +91.4%
Contains more Vitamin B1 +50%
Contains more Vitamin B2 +300%
Contains more Vitamin B5 +121.4%
Contains more Vitamin K +431.9%
Equal in Vitamin E - 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
14%
Watercress
Carbohydrates
14%
Leek
1%
Watercress
Fats
1%
Leek
0%
Watercress

People also compare

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 Watercress Opinion
Calories 61 11 Leek
Protein 1.5 2.3 Watercress
Fats 0.3 0.1 Leek
Vitamin C 12 43 Watercress
Carbs 14.15 1.29 Leek
Cholesterol 0 0
Vitamin D 0 0
Iron 2.1 0.2 Leek
Calcium 59 120 Watercress
Potassium 180 330 Watercress
Magnesium 28 21 Leek
Sugars 3.9 0.2 Leek
Fiber 1.8 0.5 Leek
Copper 0.12 0.077 Leek
Zinc 0.12 0.11 Leek
Starch
Phosphorus 35 60 Watercress
Sodium 20 41 Leek
Vitamin A 1667 3191 Watercress
Vitamin E 0.92 1 Watercress
Vitamin D 0 0
Vitamin B1 0.06 0.09 Watercress
Vitamin B2 0.03 0.12 Watercress
Vitamin B3 0.4 0.2 Leek
Vitamin B5 0.14 0.31 Watercress
Vitamin B6 0.233 0.129 Leek
Vitamin B12 0 0
Vitamin K 47 250 Watercress
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.04 0.027 Watercress
Monounsaturated Fat 0.004 0.008 Watercress
Polyunsaturated fat 0.166 0.035 Leek
Tryptophan 0.012 0.03 Watercress
Threonine 0.063 0.133 Watercress
Isoleucine 0.052 0.093 Watercress
Leucine 0.096 0.166 Watercress
Lysine 0.078 0.134 Watercress
Methionine 0.018 0.02 Watercress
Phenylalanine 0.055 0.114 Watercress
Valine 0.056 0.137 Watercress
Histidine 0.025 0.04 Watercress
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.