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  6. Arugula vs. Leek

Arugula vs. Leek — In-Depth Nutrition Comparison

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A recap on the differences between arugula and leeks

  • Arugula is higher in vitamin K, vitamin A, calcium, folate, vitamin B5, and potassium, yet leeks are higher in vitamin B6, iron, and manganese.
  • Arugula covers your daily vitamin K needs 51% more than leeks.
  • Arugula contains 3 times more vitamin B5 than leeks. While arugula contains 0.437mg of vitamin B5, leeks contain only 0.14mg.

Food varieties used in this article are Arugula, raw and Leeks, (bulb and lower leaf-portion), raw.

Infographic

Arugula vs Leek infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 48% 33% 55% 25% 13% 22% 3.5% 42% 1.6%
Leek
Leek
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 18% 16% 79% 40% 3.3% 15% 2.6% 63% 5.5%
Contains more MagnesiumMagnesium +67.9%
Contains more CalciumCalcium +171.2%
Contains more PotassiumPotassium +105%
Contains more ZincZinc +291.7%
Contains more PhosphorusPhosphorus +48.6%
Contains more IronIron +43.8%
Contains more CopperCopper +57.9%
Contains less SodiumSodium -25.9%
Contains more ManganeseManganese +49.8%
Contains more SeleniumSelenium +233.3%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 50% 0% 40% 8.6% 11% 20% 5.7% 26% 17% 0% 272% 73%
Leek
Leek
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 40% 0% 28% 18% 15% 6.9% 7.5% 8.4% 54% 0% 118% 48%
Contains more Vitamin CVitamin C +25%
Contains more Vitamin AVitamin A +43.4%
Contains more Vitamin B2Vitamin B2 +186.7%
Contains more Vitamin B5Vitamin B5 +212.1%
Contains more Vitamin KVitamin K +131.1%
Contains more FolateFolate +51.6%
Contains more Vitamin EVitamin E +114%
Contains more Vitamin B1Vitamin B1 +36.4%
Contains more Vitamin B3Vitamin B3 +31.1%
Contains more Vitamin B6Vitamin B6 +219.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Arugula Leek DV% diff.
Vitamin K 108.6µg 47µg 51%
Vitamin B6 0.073mg 0.233mg 12%
Calcium 160mg 59mg 10%
Iron 1.46mg 2.1mg 8%
Folate 97µg 64µg 8%
Manganese 0.321mg 0.481mg 7%
Potassium 369mg 180mg 6%
Vitamin B5 0.437mg 0.14mg 6%
Magnesium 47mg 28mg 5%
Copper 0.076mg 0.12mg 5%
Carbs 3.65g 14.15g 4%
Vitamin A 119µg 83µg 4%
Vitamin B2 0.086mg 0.03mg 4%
Vitamin C 15mg 12mg 3%
Zinc 0.47mg 0.12mg 3%
Vitamin E 0.43mg 0.92mg 3%
Calories 25kcal 61kcal 2%
Protein 2.58g 1.5g 2%
Phosphorus 52mg 35mg 2%
Fats 0.66g 0.3g 1%
Fiber 1.6g 1.8g 1%
Selenium 0.3µg 1µg 1%
Vitamin B1 0.044mg 0.06mg 1%
Vitamin B3 0.305mg 0.4mg 1%
Choline 15.3mg 9.5mg 1%
Polyunsaturated fat 0.319g 0.166g 1%
Protein per 100 calories 10g 2.5g N/A
Calories per 10 g protein 97kcal 407kcal N/A
Weight per 100 calories 400g 164g N/A
Net carbs 2.05g 12.35g N/A
Sugar 2.05g 3.9g N/A
Sodium 27mg 20mg 0%
Saturated fat 0.086g 0.04g 0%
Monounsaturated fat 0.049g 0.004g 0%
Tryptophan 0.012mg 0%
Threonine 0.063mg 0%
Isoleucine 0.052mg 0%
Leucine 0.096mg 0%
Lysine 0.078mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.055mg 0%
Valine 0.056mg 0%
Histidine 0.025mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
Leek
Leek
1
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more ProteinProtein +72%
Contains more FatsFats +120%
Contains more OtherOther +33.3%
Contains more CarbsCarbs +287.7%
~equal in Water ~83g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 11% 70%
Saturated fat: Sat. Fat 0.086 g
Monounsaturated fat: Mono. Fat 0.049 g
Polyunsaturated fat: Poly. Fat 0.319 g
Leek
Leek
1
19% 2% 79%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.166 g
Contains more Mono. FatMonounsaturated fat +1125%
Contains more Poly. FatPolyunsaturated fat +92.2%
Contains less Sat. FatSaturated fat -53.5%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/nutrients
  2. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.