Arugula vs. Leek — In-Depth Nutrition Comparison
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A recap on differences between Arugula and Leek
- Arugula is higher in Vitamin K, Calcium, Folate, Vitamin B5, and Potassium, yet Leek is higher in Vitamin B6, Iron, and Manganese.
- Arugula covers your daily Vitamin K needs 51% more than Leek.
- Arugula contains 3 times more Vitamin B5 than Leek. While Arugula contains 0.437mg of Vitamin B5, Leek contains only 0.14mg.
Food varieties used in this article are Arugula, raw and Leeks, (bulb and lower leaf-portion), raw.
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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.
Contains
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Calcium
+171.2%
Contains
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Magnesium
+67.9%
Contains
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Phosphorus
+48.6%
Contains
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Potassium
+105%
Contains
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Zinc
+291.7%
Contains
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Iron
+43.8%
Contains
less
Sodium
-25.9%
Contains
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Copper
+57.9%
Contains
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Manganese
+49.8%
Contains
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Selenium
+233.3%
Contains
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Calcium
+171.2%
Contains
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Magnesium
+67.9%
Contains
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Phosphorus
+48.6%
Contains
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Potassium
+105%
Contains
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Zinc
+291.7%
Contains
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Iron
+43.8%
Contains
less
Sodium
-25.9%
Contains
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Copper
+57.9%
Contains
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Manganese
+49.8%
Contains
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Selenium
+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.
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Contains
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Vitamin A
+42.4%
Contains
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Vitamin C
+25%
Contains
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Vitamin B2
+186.7%
Contains
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Vitamin B5
+212.1%
Contains
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Folate
+51.6%
Contains
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Vitamin K
+131.1%
Contains
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Vitamin E
+114%
Contains
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Vitamin B1
+36.4%
Contains
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Vitamin B3
+31.1%
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Vitamin B6
+219.2%
Contains
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Vitamin A
+42.4%
Contains
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Vitamin C
+25%
Contains
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Vitamin B2
+186.7%
Contains
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Vitamin B5
+212.1%
Contains
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Folate
+51.6%
Contains
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Vitamin K
+131.1%
Contains
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Vitamin E
+114%
Contains
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Vitamin B1
+36.4%
Contains
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Vitamin B3
+31.1%
Contains
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Vitamin B6
+219.2%
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Contains
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Protein
+72%
Contains
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Fats
+120%
Contains
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Water
+10.5%
Contains
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Other
+33.3%
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Carbs
+287.7%
Equal in Water - 83
Contains
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Protein
+72%
Contains
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Fats
+120%
Contains
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Water
+10.5%
Contains
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Other
+33.3%
Contains
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Carbs
+287.7%
Equal in Water - 83
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Monounsaturated Fat
+1125%
Contains
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Polyunsaturated fat
+92.2%
Contains
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Saturated Fat
-53.5%
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Monounsaturated Fat
+1125%
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Polyunsaturated fat
+92.2%
Contains
less
Saturated Fat
-53.5%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Sugar |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 2.05g | 12.35g |
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| Protein | 2.58g | 1.5g |
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| Fats | 0.66g | 0.3g |
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| Carbs | 3.65g | 14.15g |
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| Calories | 25kcal | 61kcal |
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| Sugar | 2.05g | 3.9g |
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| Fiber | 1.6g | 1.8g |
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| Calcium | 160mg | 59mg |
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| Iron | 1.46mg | 2.1mg |
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| Magnesium | 47mg | 28mg |
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| Phosphorus | 52mg | 35mg |
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| Potassium | 369mg | 180mg |
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| Sodium | 27mg | 20mg |
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| Zinc | 0.47mg | 0.12mg |
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| Copper | 0.076mg | 0.12mg |
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| Manganese | 0.321mg | 0.481mg |
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| Selenium | 0.3µg | 1µg |
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| Vitamin A | 2373IU | 1667IU |
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| Vitamin A RAE | 119µg | 83µg |
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| Vitamin E | 0.43mg | 0.92mg |
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| Vitamin C | 15mg | 12mg |
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| Vitamin B1 | 0.044mg | 0.06mg |
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| Vitamin B2 | 0.086mg | 0.03mg |
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| Vitamin B3 | 0.305mg | 0.4mg |
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| Vitamin B5 | 0.437mg | 0.14mg |
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| Vitamin B6 | 0.073mg | 0.233mg |
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| Folate | 97µg | 64µg |
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| Vitamin K | 108.6µg | 47µg |
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| Tryptophan | 0.012mg |
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| Threonine | 0.063mg |
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| Isoleucine | 0.052mg |
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| Leucine | 0.096mg |
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| Lysine | 0.078mg |
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| Methionine | 0.018mg |
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| Phenylalanine | 0.055mg |
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| Valine | 0.056mg |
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| Histidine | 0.025mg |
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| Saturated Fat | 0.086g | 0.04g |
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| Monounsaturated Fat | 0.049g | 0.004g |
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| Polyunsaturated fat | 0.319g | 0.166g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet | Equal | |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
52%
35%
Minerals Daily Need Coverage Score
28%
26%
Comparison summary
Which food contains less Sodium?
Leek contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Leek is lower in Saturated Fat (difference - 0.046g)
Which food is lower in Sugar?
Arugula is lower in Sugar (difference - 1.85g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (32)
Which food is cheaper?
?
The foods are relatively equal in price ($0.4)
Which food is richer in minerals?
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It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.