Chinese broccoli vs. Leek — In-Depth Nutrition Comparison
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A recap on differences between chinese broccoli and leek
- Chinese broccoli is higher in vitamin K, vitamin C, vitamin B2, and folate, yet leek is higher in iron, vitamin B6, manganese, and copper.
- Chinese broccoli covers your daily vitamin K needs 32% more than leek.
- Chinese broccoli contains 5 times more vitamin B2 than leek. While chinese broccoli contains 0.146mg of vitamin B2, leek contains only 0.03mg.
Food varieties used in this article are Broccoli, chinese, cooked and Leeks, (bulb and lower leaf-portion), raw.
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.
| Contains more CalciumCalcium | +69.5% |
| Contains more PotassiumPotassium | +45% |
| Contains more ZincZinc | +225% |
| Contains more PhosphorusPhosphorus | +17.1% |
| Contains less SodiumSodium | -65% |
| Contains more SeleniumSelenium | +30% |
| Contains more MagnesiumMagnesium | +55.6% |
| Contains more IronIron | +275% |
| Contains more CopperCopper | +96.7% |
| Contains more ManganeseManganese | +82.2% |
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.
| Contains more Vitamin CVitamin C | +135% |
| Contains more Vitamin B1Vitamin B1 | +58.3% |
| Contains more Vitamin B2Vitamin B2 | +386.7% |
| Contains more Vitamin B5Vitamin B5 | +13.6% |
| Contains more Vitamin KVitamin K | +80.4% |
| Contains more FolateFolate | +54.7% |
| Contains more CholineCholine | +166.3% |
| Contains more Vitamin EVitamin E | +91.7% |
| Contains more Vitamin B6Vitamin B6 | +232.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.14 g
Fats:
0.72 g
Carbs:
3.81 g
Water:
93.54 g
Other:
0.79 g
Protein:
1.5 g
Fats:
0.3 g
Carbs:
14.15 g
Water:
83 g
Other:
1.05 g
| Contains more FatsFats | +140% |
| Contains more WaterWater | +12.7% |
| Contains more ProteinProtein | +31.6% |
| Contains more CarbsCarbs | +271.4% |
| Contains more OtherOther | +32.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.11 g
Monounsaturated fat:
Mono. Fat
0.05 g
Polyunsaturated fat:
Poly. Fat
0.33 g
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 | +1150% |
| Contains more Poly. FatPolyunsaturated fat | +98.8% |
| Contains less Sat. FatSaturated fat | -63.6% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 84.8µg | 47µg | 32% |
| Iron | 0.56mg | 2.1mg | 19% |
| Vitamin C | 28.2mg | 12mg | 18% |
| Vitamin B6 | 0.07mg | 0.233mg | 13% |
| Folate | 99µg | 64µg | 9% |
| Vitamin B2 | 0.146mg | 0.03mg | 9% |
| Manganese | 0.264mg | 0.481mg | 9% |
| Copper | 0.061mg | 0.12mg | 7% |
| Calcium | 100mg | 59mg | 4% |
| Vitamin B1 | 0.095mg | 0.06mg | 3% |
| Vitamin E | 0.48mg | 0.92mg | 3% |
| Choline | 25.3mg | 9.5mg | 3% |
| Carbs | 3.81g | 14.15g | 3% |
| Fiber | 2.5g | 1.8g | 3% |
| Calories | 22kcal | 61kcal | 2% |
| Potassium | 261mg | 180mg | 2% |
| Zinc | 0.39mg | 0.12mg | 2% |
| Magnesium | 18mg | 28mg | 2% |
| Sodium | 7mg | 20mg | 1% |
| Polyunsaturated fat | 0.33g | 0.166g | 1% |
| Fats | 0.72g | 0.3g | 1% |
| Phosphorus | 41mg | 35mg | 1% |
| Selenium | 1.3µg | 1µg | 1% |
| Protein | 1.14g | 1.5g | 1% |
| Net carbs | 1.31g | 12.35g | N/A |
| Sugar | 0.84g | 3.9g | N/A |
| Vitamin A | 82µg | 83µg | 0% |
| Vitamin B3 | 0.437mg | 0.4mg | 0% |
| Vitamin B5 | 0.159mg | 0.14mg | 0% |
| Saturated fat | 0.11g | 0.04g | 0% |
| Monounsaturated fat | 0.05g | 0.004g | 0% |
| Tryptophan | 0.012mg | 0% | |
| Threonine | 0.063mg | 0% | |
| Isoleucine | 0.052mg | 0% | |
| Leucine | 0.096mg | 0% | |
| Lysine | 0.078mg | 0% | |
| Methionine | 0.018mg | 0% | |
| Phenylalanine | 0.055mg | 0% | |
| Valine | 0.056mg | 0% | |
| Histidine | 0.025mg | 0% |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
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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
40%
27%
Minerals Daily Need Coverage Score
18%
26%
Comparison summary
Which food is lower in Saturated fat?
Leek is lower in Saturated fat (difference - 0.07g)
Which food is lower in Sugar?
Chinese broccoli is lower in Sugar (difference - 3.06g)
Which food contains less Sodium?
Chinese broccoli contains less Sodium (difference - 13mg)
Which food is cheaper?
Chinese broccoli is cheaper (difference - $0.4)
Which food is richer in vitamins?
Chinese broccoli is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (32)
Which food is richer in minerals?
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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.