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  6. Broccoli, flower clusters, raw vs. Leek

Broccoli, flower clusters, raw vs. Leek — In-Depth Nutrition Comparison

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What are the main differences between broccoli, flower clusters, raw and leek?

  • Broccoli, flower clusters, raw is richer in vitamin C, vitamin A, vitamin B5, and vitamin B2, yet leek is richer in iron, manganese, copper, and vitamin B6.
  • Broccoli, flower clusters, raw's daily need coverage for vitamin C is 90% higher.
  • Broccoli, flower clusters, raw has 4 times more vitamin B2 than leek. Broccoli, flower clusters, raw has 0.119mg of vitamin B2, while leek has 0.03mg.

We used Broccoli, flower clusters, raw and Leeks, (bulb and lower leaf-portion), raw types in this comparison.

Infographic

Broccoli, flower clusters, raw vs Leek infographic
Infographic link

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 18% 14% 29% 33% 15% 11% 28% 3.5% 30% 16%
Leek
Leek
6
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 PotassiumPotassium +80.6%
Contains more ZincZinc +233.3%
Contains more PhosphorusPhosphorus +88.6%
Contains more SeleniumSelenium +200%
Contains more MagnesiumMagnesium +12%
Contains more CalciumCalcium +22.9%
Contains more IronIron +138.6%
Contains more CopperCopper +166.7%
Contains less SodiumSodium -25.9%
Contains more ManganeseManganese +110%

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 311% 0% 0% 0% 16% 27% 12% 32% 37% 0% 0% 53% 0%
Leek
Leek
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 40% 28% 18% 0% 15% 6.9% 7.5% 8.4% 54% 0% 118% 48% 5.2%
Contains more Vitamin CVitamin C +676.7%
Contains more Vitamin B2Vitamin B2 +296.7%
Contains more Vitamin B3Vitamin B3 +59.5%
Contains more Vitamin B5Vitamin B5 +282.1%
Contains more Vitamin B6Vitamin B6 +46.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.06mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~64µg

All nutrients comparison - raw data values

Nutrient Broccoli, flower clusters, raw Leek DV% diff.
Vitamin C 93.2mg 12mg 90%
Vitamin K 47µg 39%
Iron 0.88mg 2.1mg 15%
Manganese 0.229mg 0.481mg 11%
Vitamin A 83µg 9%
Vitamin B5 0.535mg 0.14mg 8%
Copper 0.045mg 0.12mg 8%
Vitamin B2 0.119mg 0.03mg 7%
Vitamin B6 0.159mg 0.233mg 6%
Vitamin E 0.92mg 6%
Potassium 325mg 180mg 4%
Selenium 3µg 1µg 4%
Phosphorus 66mg 35mg 4%
Zinc 0.4mg 0.12mg 3%
Carbs 5.06g 14.15g 3%
Protein 2.98g 1.5g 3%
Calories 28kcal 61kcal 2%
Choline 9.5mg 2%
Fiber 2.3g 1.8g 2%
Folate 71µg 64µg 2%
Calcium 48mg 59mg 1%
Vitamin B3 0.638mg 0.4mg 1%
Magnesium 25mg 28mg 1%
Fats 0.35g 0.3g 0%
Net carbs 2.76g 12.35g N/A
Sugar 1.48g 3.9g N/A
Sodium 27mg 20mg 0%
Vitamin B1 0.065mg 0.06mg 0%
Saturated fat 0.054g 0.04g 0%
Monounsaturated fat 0.024g 0.004g 0%
Polyunsaturated fat 0.167g 0.166g 0%
Tryptophan 0.029mg 0.012mg 0%
Threonine 0.091mg 0.063mg 0%
Isoleucine 0.109mg 0.052mg 0%
Leucine 0.131mg 0.096mg 0%
Lysine 0.141mg 0.078mg 0%
Methionine 0.034mg 0.018mg 0%
Phenylalanine 0.084mg 0.055mg 0%
Valine 0.128mg 0.056mg 0%
Histidine 0.05mg 0.025mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 91%
Protein: 2.98 g
Fats: 0.35 g
Carbs: 5.06 g
Water: 90.69 g
Other: 0.92 g
Leek
Leek
2
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more ProteinProtein +98.7%
Contains more FatsFats +16.7%
Contains more CarbsCarbs +179.6%
Contains more OtherOther +14.1%
~equal in Water ~83g

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 10% 68%
Saturated fat: Sat. Fat 0.054 g
Monounsaturated fat: Mono. Fat 0.024 g
Polyunsaturated fat: Poly. Fat 0.167 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 +500%
Contains less Sat. FatSaturated fat -25.9%
~equal in Polyunsaturated fat ~0.166g

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. Broccoli, flower clusters, raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169330/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.