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  6. Brussels sprout vs. Leek

Brussels sprout vs. Leek — In-Depth Nutrition Comparison

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The main differences between Brussels sprout and Leek

  • Brussels sprout is richer in Vitamin K, Vitamin C, Fiber, Vitamin B1, and Potassium, yet Leek is richer in Iron, Manganese, Copper, and Vitamin A RAE.
  • Daily need coverage for Vitamin K from Brussels sprout is 108% higher.
  • Brussels sprout contains 7 times more Vitamin C than Leek. Brussels sprout contains 85mg of Vitamin C, while Leek contains 12mg.

Food types used in this article are Brussels sprouts, raw and Leeks, (bulb and lower leaf-portion), raw.

Infographic

Brussels sprout 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.
Brussels sprout
Brussels sprout
4
:
6
Leek
Leek
Contains more Phosphorus +97.1%
Contains more Potassium +116.1%
Contains more Zinc +250%
Contains more Selenium +60%
Contains more Calcium +40.5%
Contains more Iron +50%
Contains more Magnesium +21.7%
Contains less Sodium -20%
Contains more Copper +71.4%
Contains more Manganese +42.7%
Brussels sprout
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 13% 53% 17% 30% 35% 4% 12% 24% 44% 9%
Leek
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 79% 20% 15% 16% 3% 4% 40% 63% 6%
Contains more Phosphorus +97.1%
Contains more Potassium +116.1%
Contains more Zinc +250%
Contains more Selenium +60%
Contains more Calcium +40.5%
Contains more Iron +50%
Contains more Magnesium +21.7%
Contains less Sodium -20%
Contains more Copper +71.4%
Contains more Manganese +42.7%

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.
Brussels sprout
Brussels sprout
6
:
4
Leek
Leek
Contains more Vitamin C +608.3%
Contains more Vitamin B1 +131.7%
Contains more Vitamin B2 +200%
Contains more Vitamin B3 +86.3%
Contains more Vitamin B5 +120.7%
Contains more Vitamin K +276.6%
Contains more Vitamin A +121.1%
Equal in Vitamin E - 0.92
Equal in Vitamin B6 - 0.233
Equal in Folate - 64
Brussels sprout
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 46% 18% 0% 284% 35% 21% 14% 19% 51% 46% 0% 443%
Leek
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 C +608.3%
Contains more Vitamin B1 +131.7%
Contains more Vitamin B2 +200%
Contains more Vitamin B3 +86.3%
Contains more Vitamin B5 +120.7%
Contains more Vitamin K +276.6%
Contains more Vitamin A +121.1%
Equal in Vitamin E - 0.92
Equal in Vitamin B6 - 0.233
Equal in Folate - 64

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Brussels sprout
Brussels sprout
3
:
1
Leek
Leek
Contains more Protein +125.3%
Contains more Other +30.5%
Contains more Carbs +58.1%
Equal in Fats - 0.3
Equal in Water - 83
Brussels sprout
3% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 g
Leek
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more Protein +125.3%
Contains more Other +30.5%
Contains more Carbs +58.1%
Equal in Fats - 0.3
Equal in Water - 83

Fat Type Comparison

Fat type breakdown side-by-side comparison
Brussels sprout
Brussels sprout
2
:
1
Leek
Leek
Contains more Monounsaturated Fat +475%
Contains more Polyunsaturated fat +92068.7%
Contains less Saturated Fat -35.5%
Brussels sprout
100%
Saturated Fat: 0.062 g
Monounsaturated Fat: 0.023 g
Polyunsaturated fat: 153 g
Leek
19% 2% 79%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.166 g
Contains more Monounsaturated Fat +475%
Contains more Polyunsaturated fat +92068.7%
Contains less Saturated Fat -35.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Brussels sprout Leek
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Brussels sprout Leek Opinion
Net carbs 5.15g 12.35g Leek
Protein 3.38g 1.5g Brussels sprout
Fats 0.3g 0.3g
Carbs 8.95g 14.15g Leek
Calories 43kcal 61kcal Leek
Fructose 0.93g Brussels sprout
Sugar 2.2g 3.9g Brussels sprout
Fiber 3.8g 1.8g Brussels sprout
Calcium 42mg 59mg Leek
Iron 1.4mg 2.1mg Leek
Magnesium 23mg 28mg Leek
Phosphorus 69mg 35mg Brussels sprout
Potassium 389mg 180mg Brussels sprout
Sodium 25mg 20mg Leek
Zinc 0.42mg 0.12mg Brussels sprout
Copper 0.07mg 0.12mg Leek
Manganese 0.337mg 0.481mg Leek
Selenium 1.6µg 1µg Brussels sprout
Vitamin A 754IU 1667IU Leek
Vitamin A RAE 38µg 83µg Leek
Vitamin E 0.88mg 0.92mg Leek
Vitamin C 85mg 12mg Brussels sprout
Vitamin B1 0.139mg 0.06mg Brussels sprout
Vitamin B2 0.09mg 0.03mg Brussels sprout
Vitamin B3 0.745mg 0.4mg Brussels sprout
Vitamin B5 0.309mg 0.14mg Brussels sprout
Vitamin B6 0.219mg 0.233mg Leek
Folate 61µg 64µg Leek
Vitamin K 177µg 47µg Brussels sprout
Tryptophan 0.037mg 0.012mg Brussels sprout
Threonine 0.12mg 0.063mg Brussels sprout
Isoleucine 0.132mg 0.052mg Brussels sprout
Leucine 0.152mg 0.096mg Brussels sprout
Lysine 0.154mg 0.078mg Brussels sprout
Methionine 0.032mg 0.018mg Brussels sprout
Phenylalanine 0.098mg 0.055mg Brussels sprout
Valine 0.155mg 0.056mg Brussels sprout
Histidine 0.076mg 0.025mg Brussels sprout
Saturated Fat 0.062g 0.04g Leek
Monounsaturated Fat 0.023g 0.004g Brussels sprout
Polyunsaturated fat 153g 0.166g Brussels sprout

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brussels sprout Leek
Low Fats diet Equal
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
81%
Brussels sprout
35%
Leek
Minerals Daily Need Coverage Score
24%
Brussels sprout
26%
Leek

Comparison summary

Which food contains less Sodium?
Leek
Leek contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Leek
Leek is lower in Saturated Fat (difference - 0.022g)
Which food is lower in glycemic index?
Leek
Leek is lower in glycemic index (difference - 32)
Which food is lower in Sugar?
Brussels sprout
Brussels sprout is lower in Sugar (difference - 1.7g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($0.4)
Which food is richer in minerals?
?
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.

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. Brussels sprout - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/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.