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  6. Brussels sprouts vs. Leek

Brussels sprouts vs. Leek — In-Depth Nutrition Comparison

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The main differences between Brussels sprouts and leek

  • Brussels sprouts are richer in vitamin K, vitamin C, fiber, vitamin B1, and potassium, yet leek is richer in vitamin A, iron, manganese, and copper.
  • Daily need coverage for vitamin K for Brussels sprouts is 108% higher.
  • Brussels sprouts contain 7 times more vitamin C than leek. Brussels sprouts contain 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 sprouts 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" 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 16% 13% 34% 53% 23% 11% 30% 3.3% 44% 8.7%
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 +116.1%
Contains more ZincZinc +250%
Contains more PhosphorusPhosphorus +97.1%
Contains more SeleniumSelenium +60%
Contains more MagnesiumMagnesium +21.7%
Contains more CalciumCalcium +40.5%
Contains more IronIron +50%
Contains more CopperCopper +71.4%
Contains less SodiumSodium -20%
Contains more ManganeseManganese +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.
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 283% 13% 18% 0% 35% 21% 14% 19% 51% 0% 443% 46% 10%
Leek
Leek
1
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 +608.3%
Contains more Vitamin B1Vitamin B1 +131.7%
Contains more Vitamin B2Vitamin B2 +200%
Contains more Vitamin B3Vitamin B3 +86.3%
Contains more Vitamin B5Vitamin B5 +120.7%
Contains more Vitamin KVitamin K +276.6%
Contains more CholineCholine +101.1%
Contains more Vitamin AVitamin A +118.4%
~equal in Vitamin E ~0.92mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.233mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~64µg

All nutrients comparison - raw data values

Nutrient Brussels sprouts Leek DV% diff.
Polyunsaturated fat 153g 0.166g 1019%
Vitamin K 177µg 47µg 108%
Vitamin C 85mg 12mg 81%
Iron 1.4mg 2.1mg 9%
Fiber 3.8g 1.8g 8%
Vitamin B1 0.139mg 0.06mg 7%
Copper 0.07mg 0.12mg 6%
Potassium 389mg 180mg 6%
Manganese 0.337mg 0.481mg 6%
Vitamin B2 0.09mg 0.03mg 5%
Phosphorus 69mg 35mg 5%
Vitamin A 38µg 83µg 5%
Protein 3.38g 1.5g 4%
Zinc 0.42mg 0.12mg 3%
Vitamin B5 0.309mg 0.14mg 3%
Calcium 42mg 59mg 2%
Carbs 8.95g 14.15g 2%
Choline 19.1mg 9.5mg 2%
Vitamin B3 0.745mg 0.4mg 2%
Folate 61µg 64µg 1%
Vitamin B6 0.219mg 0.233mg 1%
Calories 43kcal 61kcal 1%
Selenium 1.6µg 1µg 1%
Magnesium 23mg 28mg 1%
Fructose 0.93g 1%
Fats 0.3g 0.3g 0%
Net carbs 5.15g 12.35g N/A
Sugar 2.2g 3.9g N/A
Sodium 25mg 20mg 0%
Vitamin E 0.88mg 0.92mg 0%
Saturated fat 0.062g 0.04g 0%
Monounsaturated fat 0.023g 0.004g 0%
Tryptophan 0.037mg 0.012mg 0%
Threonine 0.12mg 0.063mg 0%
Isoleucine 0.132mg 0.052mg 0%
Leucine 0.152mg 0.096mg 0%
Lysine 0.154mg 0.078mg 0%
Methionine 0.032mg 0.018mg 0%
Phenylalanine 0.098mg 0.055mg 0%
Valine 0.155mg 0.056mg 0%
Histidine 0.076mg 0.025mg 0%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
100%
Saturated fat: Sat. Fat 0.062 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 153 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 +475%
Contains more Poly. FatPolyunsaturated fat +92068.7%
Contains less Sat. FatSaturated fat -35.5%

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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 sprouts - 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.