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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.

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" 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 Magnesium +67.9%
Contains more Phosphorus +48.6%
Contains more Potassium +105%
Contains more Zinc +291.7%
Contains more Iron +43.8%
Contains less Sodium -25.9%
Contains more Copper +57.9%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 48% 55% 34% 23% 33% 4% 13% 26%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 79% 20% 15% 16% 3% 4% 40%
Contains more Calcium +171.2%
Contains more Magnesium +67.9%
Contains more Phosphorus +48.6%
Contains more Potassium +105%
Contains more Zinc +291.7%
Contains more Iron +43.8%
Contains less Sodium -25.9%
Contains more Copper +57.9%

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

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

All nutrients comparison - raw data values

Nutrient Arugula Leek Opinion
Net carbs 2.05g 12.35g Leek
Protein 2.58g 1.5g Arugula
Fats 0.66g 0.3g Arugula
Carbs 3.65g 14.15g Leek
Calories 25kcal 61kcal Leek
Starch g g
Fructose g g
Sugar 2.05g 3.9g Arugula
Fiber 1.6g 1.8g Leek
Calcium 160mg 59mg Arugula
Iron 1.46mg 2.1mg Leek
Magnesium 47mg 28mg Arugula
Phosphorus 52mg 35mg Arugula
Potassium 369mg 180mg Arugula
Sodium 27mg 20mg Leek
Zinc 0.47mg 0.12mg Arugula
Copper 0.076mg 0.12mg Leek
Vitamin A 2373IU 1667IU Arugula
Vitamin E 0.43mg 0.92mg Leek
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 15mg 12mg Arugula
Vitamin B1 0.044mg 0.06mg Leek
Vitamin B2 0.086mg 0.03mg Arugula
Vitamin B3 0.305mg 0.4mg Leek
Vitamin B5 0.437mg 0.14mg Arugula
Vitamin B6 0.073mg 0.233mg Leek
Folate 97µg 64µg Arugula
Vitamin B12 0µg 0µg
Vitamin K 108.6µg 47µg Arugula
Tryptophan mg 0.012mg Leek
Threonine mg 0.063mg Leek
Isoleucine mg 0.052mg Leek
Leucine mg 0.096mg Leek
Lysine mg 0.078mg Leek
Methionine mg 0.018mg Leek
Phenylalanine mg 0.055mg Leek
Valine mg 0.056mg Leek
Histidine mg 0.025mg Leek
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.086g 0.04g Leek
Monounsaturated Fat 0.049g 0.004g Arugula
Polyunsaturated fat 0.319g 0.166g Arugula

Which food is preferable for your diet?

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

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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

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.

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.