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Watercress vs Leek - In-Depth Nutrition Comparison

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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.
Watercress Leek
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
Watercress 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
119
Watercress
34
Leek
Mineral Summary Score
15
Watercress
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
:
5
Leek
Contains more Calcium +103.4%
Contains more Potassium +83.3%
Contains more Phosphorus +71.4%
Contains more Iron +950%
Contains more Magnesium +33.3%
Contains more Copper +55.8%
Contains less Sodium -51.2%
Equal in Zinc - 0.12
Contains more Calcium +103.4%
Contains more Potassium +83.3%
Contains more Phosphorus +71.4%
Contains more Iron +950%
Contains more Magnesium +33.3%
Contains more Copper +55.8%
Contains less Sodium -51.2%
Equal in Zinc - 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 +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%
Contains more Vitamin B3 +100%
Contains more Vitamin B6 +80.6%
Equal in Vitamin E - 0.92
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%
Contains more Vitamin B3 +100%
Contains more Vitamin B6 +80.6%
Equal in Vitamin E - 0.92

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
14%
Watercress
9%
Leek
Carbohydrates
1%
Watercress
14%
Leek
Fats
0%
Watercress
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 Watercress Leek Opinion
Calories 11 61 Leek
Protein 2.3 1.5 Watercress
Fats 0.1 0.3 Leek
Vitamin C 43 12 Watercress
Carbs 1.29 14.15 Leek
Cholesterol 0 0
Vitamin D 0 0
Iron 0.2 2.1 Leek
Calcium 120 59 Watercress
Potassium 330 180 Watercress
Magnesium 21 28 Leek
Sugars 0.2 3.9 Leek
Fiber 0.5 1.8 Leek
Copper 0.077 0.12 Leek
Zinc 0.11 0.12 Leek
Starch
Phosphorus 60 35 Watercress
Sodium 41 20 Leek
Vitamin A 3191 1667 Watercress
Vitamin E 1 0.92 Watercress
Vitamin D 0 0
Vitamin B1 0.09 0.06 Watercress
Vitamin B2 0.12 0.03 Watercress
Vitamin B3 0.2 0.4 Leek
Vitamin B5 0.31 0.14 Watercress
Vitamin B6 0.129 0.233 Leek
Vitamin B12 0 0
Vitamin K 250 47 Watercress
Folic acid (B9) 0 0
Trans Fat 0 0
Saturated Fat 0.027 0.04 Watercress
Monounsaturated Fat 0.008 0.004 Watercress
Polyunsaturated fat 0.035 0.166 Leek
Tryptophan 0.03 0.012 Watercress
Threonine 0.133 0.063 Watercress
Isoleucine 0.093 0.052 Watercress
Leucine 0.166 0.096 Watercress
Lysine 0.134 0.078 Watercress
Methionine 0.02 0.018 Watercress
Phenylalanine 0.114 0.055 Watercress
Valine 0.137 0.056 Watercress
Histidine 0.04 0.025 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.