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Kale vs. Leek — In-Depth Nutrition Comparison

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Significant differences between kale and leeks

  • Kale has more vitamin K, vitamin A, and vitamin C; however, leeks are richer in iron, folate, and vitamin B6.
  • Kale covers your daily vitamin K needs 642% more than leeks.
  • Leeks have 8 times less vitamin A than kale. Kale has 13621 IU of vitamin A, while leeks have 1667 IU.
  • Kale contains less sugar.

Specific food types used in this comparison are Kale, cooked, boiled, drained, without salt and Leeks, (bulb and lower leaf-portion), raw.

Infographic

Kale 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.
Kale
Kale
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 22% 20% 34% 52% 6.5% 12% 3% 54% 4.9%
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 CalciumCalcium +22%
Contains more PotassiumPotassium +26.7%
Contains more CopperCopper +30%
Contains more ZincZinc +100%
Contains more MagnesiumMagnesium +55.6%
Contains more IronIron +133.3%
Contains more PhosphorusPhosphorus +25%
Contains less SodiumSodium -13%
Contains more ManganeseManganese +15.6%
Contains more SeleniumSelenium +11.1%

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.
Kale
Kale
5
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 137% 0% 227% 17% 13% 16% 9.4% 2.9% 32% 0% 2043% 9.8%
Leek
Leek
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 40% 0% 28% 18% 15% 6.9% 7.5% 8.4% 54% 0% 118% 48%
Contains more Vitamin CVitamin C +241.7%
Contains more Vitamin AVitamin A +720.5%
Contains more Vitamin B2Vitamin B2 +133.3%
Contains more Vitamin B3Vitamin B3 +25%
Contains more Vitamin KVitamin K +1638.3%
Contains more Vitamin B1Vitamin B1 +13.2%
Contains more Vitamin B5Vitamin B5 +185.7%
Contains more Vitamin B6Vitamin B6 +68.8%
Contains more FolateFolate +392.3%
~equal in Vitamin D ~0µg
~equal in Vitamin E ~0.92mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Kale Leek DV% diff.
Vitamin K 817µg 47µg 642%
Vitamin A 681µg 83µg 66%
Vitamin C 41mg 12mg 32%
Iron 0.9mg 2.1mg 15%
Folate 13µg 64µg 13%
Vitamin B6 0.138mg 0.233mg 7%
Copper 0.156mg 0.12mg 4%
Carbs 5.63g 14.15g 3%
Manganese 0.416mg 0.481mg 3%
Vitamin B2 0.07mg 0.03mg 3%
Calories 28kcal 61kcal 2%
Magnesium 18mg 28mg 2%
Vitamin B5 0.049mg 0.14mg 2%
Choline 0.4mg 9.5mg 2%
Protein 1.9g 1.5g 1%
Calcium 72mg 59mg 1%
Potassium 228mg 180mg 1%
Fiber 2g 1.8g 1%
Zinc 0.24mg 0.12mg 1%
Phosphorus 28mg 35mg 1%
Vitamin B1 0.053mg 0.06mg 1%
Vitamin B3 0.5mg 0.4mg 1%
Protein per 100 calories 6.8g 2.5g N/A
Calories per 10 g protein 147kcal 407kcal N/A
Weight per 100 calories 357g 164g N/A
Fats 0.4g 0.3g 0%
Net carbs 3.63g 12.35g N/A
Sugar 1.25g 3.9g N/A
Sodium 23mg 20mg 0%
Vitamin E 0.85mg 0.92mg 0%
Selenium 0.9µg 1µg 0%
Saturated fat 0.052g 0.04g 0%
Monounsaturated fat 0.03g 0.004g 0%
Polyunsaturated fat 0.193g 0.166g 0%
Tryptophan 0.023mg 0.012mg 0%
Threonine 0.085mg 0.063mg 0%
Isoleucine 0.114mg 0.052mg 0%
Leucine 0.133mg 0.096mg 0%
Lysine 0.114mg 0.078mg 0%
Methionine 0.018mg 0.018mg 0%
Phenylalanine 0.097mg 0.055mg 0%
Valine 0.104mg 0.056mg 0%
Histidine 0.04mg 0.025mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Kale
Kale
3
2% 6% 91%
Protein: 1.9 g
Fats: 0.4 g
Carbs: 5.63 g
Water: 91.2 g
Other: 0.87 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 +26.7%
Contains more FatsFats +33.3%
Contains more CarbsCarbs +151.3%
Contains more OtherOther +20.7%
~equal in Water ~83g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Kale
Kale
2
19% 11% 70%
Saturated fat: Sat. Fat 0.052 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.193 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 +650%
Contains more Poly. FatPolyunsaturated fat +16.3%
Contains less Sat. FatSaturated fat -23.1%

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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. Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169238/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.