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  6. Cauliflower vs. Leek

Cauliflower vs. Leek — In-Depth Nutrition Comparison

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Differences between cauliflower and leek

  • Cauliflower has more vitamin C, vitamin B5, and choline, while leek has more vitamin A, vitamin K, iron, manganese, copper, and vitamin E.
  • Cauliflower's daily need coverage for vitamin C is 40% higher.
  • Leek contains 5 times less vitamin B5 than cauliflower. Cauliflower contains 0.667mg of vitamin B5, while leek contains 0.14mg.

The food types used in this comparison are Cauliflower, raw and Leeks, (bulb and lower leaf-portion), raw.

Infographic

Cauliflower 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 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Leek
Leek
7
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 +66.1%
Contains more ZincZinc +125%
Contains more PhosphorusPhosphorus +25.7%
Contains more MagnesiumMagnesium +86.7%
Contains more CalciumCalcium +168.2%
Contains more IronIron +400%
Contains more CopperCopper +207.7%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +210.3%
Contains more SeleniumSelenium +66.7%

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 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
Leek
Leek
6
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 +301.7%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B3Vitamin B3 +26.8%
Contains more Vitamin B5Vitamin B5 +376.4%
Contains more CholineCholine +366.3%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1050%
Contains more Vitamin B1Vitamin B1 +20%
Contains more Vitamin B6Vitamin B6 +26.6%
Contains more Vitamin KVitamin K +203.2%
Contains more FolateFolate +12.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Cauliflower Leek DV% diff.
Vitamin C 48.2mg 12mg 40%
Vitamin K 15.5µg 47µg 26%
Iron 0.42mg 2.1mg 21%
Manganese 0.155mg 0.481mg 14%
Vitamin B5 0.667mg 0.14mg 11%
Vitamin A 0µg 83µg 9%
Copper 0.039mg 0.12mg 9%
Choline 44.3mg 9.5mg 6%
Vitamin E 0.08mg 0.92mg 6%
Calcium 22mg 59mg 4%
Potassium 299mg 180mg 4%
Vitamin B6 0.184mg 0.233mg 4%
Carbs 4.97g 14.15g 3%
Magnesium 15mg 28mg 3%
Calories 25kcal 61kcal 2%
Folate 57µg 64µg 2%
Vitamin B2 0.06mg 0.03mg 2%
Polyunsaturated fat 0.031g 0.166g 1%
Phosphorus 44mg 35mg 1%
Selenium 0.6µg 1µg 1%
Vitamin B1 0.05mg 0.06mg 1%
Protein 1.92g 1.5g 1%
Vitamin B3 0.507mg 0.4mg 1%
Zinc 0.27mg 0.12mg 1%
Fiber 2g 1.8g 1%
Fructose 0.97g 1%
Fats 0.28g 0.3g 0%
Net carbs 2.97g 12.35g N/A
Sugar 1.91g 3.9g N/A
Sodium 30mg 20mg 0%
Saturated fat 0.13g 0.04g 0%
Monounsaturated fat 0.034g 0.004g 0%
Tryptophan 0.02mg 0.012mg 0%
Threonine 0.076mg 0.063mg 0%
Isoleucine 0.071mg 0.052mg 0%
Leucine 0.106mg 0.096mg 0%
Lysine 0.217mg 0.078mg 0%
Methionine 0.02mg 0.018mg 0%
Phenylalanine 0.065mg 0.055mg 0%
Valine 0.125mg 0.056mg 0%
Histidine 0.056mg 0.025mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Leek
Leek
3
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more ProteinProtein +28%
Contains more CarbsCarbs +184.7%
Contains more OtherOther +38.2%
~equal in Fats ~0.3g
~equal in Water ~83g

Fat Type Comparison

Fat type breakdown side-by-side comparison
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
Leek
Leek
2
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 +750%
Contains less Sat. FatSaturated fat -69.2%
Contains more Poly. FatPolyunsaturated fat +435.5%

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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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.