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Spinach vs Leek - In-Depth Nutrition Comparison

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Comparison summary

Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food is richer in vitamins?
Spinach
Spinach is relatively richer in vitamins
Which food contains less Sugars?
Spinach
Spinach contains less Sugars (difference - 3.48g)
Which food is cheaper?
Spinach
Spinach is cheaper (difference - $0.2)
Which food is lower in Saturated Fat?
Leek
Leek is lower in Saturated Fat (difference - 0.023g)
Which food contains less Sodium?
Leek
Leek contains less Sodium (difference - 59mg)
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)

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.
Spinach Leek
Rich in minerals ok
Rich in vitamins ok
Lower in Sugars ok
Lower in price ok
Lower in Saturated Fat ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in glycemic index Equal

Which food is preferable in case of diets?

ok
ok
is better in case of low diet
Spinach 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
220
Spinach
34
Leek
Mineral Summary Score
30
Spinach
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
:
1
Leek
Contains more Iron +29%
Contains more Calcium +67.8%
Contains more Potassium +210%
Contains more Magnesium +182.1%
Contains more Zinc +341.7%
Contains more Phosphorus +40%
Contains less Sodium -74.7%
Equal in Copper - 0.12
Contains more Iron +29%
Contains more Calcium +67.8%
Contains more Potassium +210%
Contains more Magnesium +182.1%
Contains more Zinc +341.7%
Contains more Phosphorus +40%
Contains less Sodium -74.7%
Equal in Copper - 0.12

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 +134.2%
Contains more Vitamin A +462.5%
Contains more Vitamin E +120.7%
Contains more Vitamin B1 +30%
Contains more Vitamin B2 +530%
Contains more Vitamin B3 +81%
Contains more Vitamin K +927.4%
Contains more Vitamin B5 +115.4%
Contains more Vitamin B6 +19.5%
Contains more Vitamin C +134.2%
Contains more Vitamin A +462.5%
Contains more Vitamin E +120.7%
Contains more Vitamin B1 +30%
Contains more Vitamin B2 +530%
Contains more Vitamin B3 +81%
Contains more Vitamin K +927.4%
Contains more Vitamin B5 +115.4%
Contains more Vitamin B6 +19.5%

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
17%
Spinach
9%
Leek
Carbohydrates
4%
Spinach
14%
Leek
Fats
2%
Spinach
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 Spinach Leek Opinion
Calories 23 61 Leek
Protein 2.86 1.5 Spinach
Fats 0.39 0.3 Spinach
Vitamin C 28.1 12 Spinach
Carbs 3.63 14.15 Leek
Cholesterol 0 0
Vitamin D 0 0
Iron 2.71 2.1 Spinach
Calcium 99 59 Spinach
Potassium 558 180 Spinach
Magnesium 79 28 Spinach
Sugars 0.42 3.9 Leek
Fiber 2.2 1.8 Spinach
Copper 0.13 0.12 Spinach
Zinc 0.53 0.12 Spinach
Starch
Phosphorus 49 35 Spinach
Sodium 79 20 Leek
Vitamin A 9377 1667 Spinach
Vitamin E 2.03 0.92 Spinach
Vitamin D 0 0
Vitamin B1 0.078 0.06 Spinach
Vitamin B2 0.189 0.03 Spinach
Vitamin B3 0.724 0.4 Spinach
Vitamin B5 0.065 0.14 Leek
Vitamin B6 0.195 0.233 Leek
Vitamin B12 0 0
Vitamin K 482.9 47 Spinach
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.063 0.04 Leek
Monounsaturated Fat 0.01 0.004 Spinach
Polyunsaturated fat 0.165 0.166 Leek
Tryptophan 0.039 0.012 Spinach
Threonine 0.122 0.063 Spinach
Isoleucine 0.147 0.052 Spinach
Leucine 0.223 0.096 Spinach
Lysine 0.174 0.078 Spinach
Methionine 0.053 0.018 Spinach
Phenylalanine 0.129 0.055 Spinach
Valine 0.161 0.056 Spinach
Histidine 0.064 0.025 Spinach
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.