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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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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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
3
Leek
Contains more Calcium +171.2%
Contains more Potassium +105%
Contains more Magnesium +67.9%
Contains more Zinc +291.7%
Contains more Phosphorus +48.6%
Contains more Iron +43.8%
Contains more Copper +57.9%
Contains less Sodium -25.9%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 55% 48% 33% 34% 26% 13% 23% 4%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 79% 18% 16% 20% 40% 4% 15% 3%
Contains more Calcium +171.2%
Contains more Potassium +105%
Contains more Magnesium +67.9%
Contains more Zinc +291.7%
Contains more Phosphorus +48.6%
Contains more Iron +43.8%
Contains more Copper +57.9%
Contains less Sodium -25.9%

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
:
4
Leek
Contains more Vitamin C +25%
Contains more Vitamin A +42.4%
Contains more Vitamin B2 +186.7%
Contains more Vitamin B5 +212.1%
Contains more Vitamin K +131.1%
Contains more Folate +51.6%
Contains more Vitamin E +114%
Contains more Vitamin B1 +36.4%
Contains more Vitamin B3 +31.1%
Contains more Vitamin B6 +219.2%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 50% 143% 9% 0% 11% 20% 6% 27% 17% 0% 272% 73%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 40% 101% 19% 0% 15% 7% 8% 9% 54% 0% 118% 48%
Contains more Vitamin C +25%
Contains more Vitamin A +42.4%
Contains more Vitamin B2 +186.7%
Contains more Vitamin B5 +212.1%
Contains more Vitamin K +131.1%
Contains more Folate +51.6%
Contains more Vitamin E +114%
Contains more Vitamin B1 +36.4%
Contains more Vitamin B3 +31.1%
Contains more Vitamin B6 +219.2%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
52
Arugula
35
Leek
Mineral Summary Score
29
Arugula
24
Leek

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 food.
Protein
15%
Arugula
9%
Leek
Carbohydrates
4%
Arugula
14%
Leek
Fats
3%
Arugula
1%
Leek

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Arugula Leek
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Lower in price Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Arugula Leek
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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Comparison summary

Which food contains less Sodium?
Leek
Leek contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Leek
Leek is lower in Saturated Fat (difference - 0.046g)
Which food is lower in Sugar?
Arugula
Arugula is lower in Sugar (difference - 1.85g)
Which food is richer in minerals?
Arugula
Arugula is relatively richer in minerals
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)
Which food is cheaper?
?
The foods are relatively equal in price ($0.4)
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.

All nutrients comparison - raw data values

Nutrient Arugula Leek Opinion
Calories 25 61 Leek
Protein 2.58 1.5 Arugula
Fats 0.66 0.3 Arugula
Vitamin C 15 12 Arugula
Carbs 3.65 14.15 Leek
Cholesterol 0 0
Vitamin D 0 0
Iron 1.46 2.1 Leek
Calcium 160 59 Arugula
Potassium 369 180 Arugula
Magnesium 47 28 Arugula
Sugar 2.05 3.9 Arugula
Fiber 1.6 1.8 Leek
Copper 0.076 0.12 Leek
Zinc 0.47 0.12 Arugula
Starch
Phosphorus 52 35 Arugula
Sodium 27 20 Leek
Vitamin A 2373 1667 Arugula
Vitamin E 0.43 0.92 Leek
Vitamin D 0 0
Vitamin B1 0.044 0.06 Leek
Vitamin B2 0.086 0.03 Arugula
Vitamin B3 0.305 0.4 Leek
Vitamin B5 0.437 0.14 Arugula
Vitamin B6 0.073 0.233 Leek
Vitamin B12 0 0
Vitamin K 108.6 47 Arugula
Folate 97 64 Arugula
Trans Fat 0 0
Saturated Fat 0.086 0.04 Leek
Monounsaturated Fat 0.049 0.004 Arugula
Polyunsaturated fat 0.319 0.166 Arugula
Tryptophan 0.012 Leek
Threonine 0.063 Leek
Isoleucine 0.052 Leek
Leucine 0.096 Leek
Lysine 0.078 Leek
Methionine 0.018 Leek
Phenylalanine 0.055 Leek
Valine 0.056 Leek
Histidine 0.025 Leek
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods 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.