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Marrow-stem Kale vs Leek - 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.
Marrow-stem Kale Leek
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
Marrow-stem Kale Leek
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
186
Marrow-stem Kale
34
Leek
Mineral Summary Score
17
Marrow-stem Kale
15
Leek

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
:
4
Leek
Contains more Calcium +293.2%
Contains more Potassium +18.3%
Contains more Zinc +75%
Contains less Sodium -15%
Contains more Iron +346.8%
Contains more Copper +160.9%
Contains more Phosphorus +40%
Equal in Magnesium - 28
Contains more Calcium +293.2%
Contains more Potassium +18.3%
Contains more Zinc +75%
Contains less Sodium -15%
Contains more Iron +346.8%
Contains more Copper +160.9%
Contains more Phosphorus +40%
Equal in Magnesium - 28

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
:
2
Leek
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%
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%
Contains more Vitamin B1 +11.1%
Contains more Vitamin B6 +41.2%

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
18%
Marrow-stem Kale
9%
Leek
Carbohydrates
5%
Marrow-stem Kale
14%
Leek
Fats
3%
Marrow-stem Kale
1%
Leek

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