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Kale vs. Leek — In-Depth Nutrition Comparison

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Significant differences between Kale and Leek

  • Kale has more Vitamin K, Vitamin A RAE, and Vitamin C, however, Leek is richer in Iron, Folate, and Vitamin B6.
  • Kale covers your daily Vitamin K needs 642% more than Leek.
  • Leek has 8 times less Vitamin A RAE than Kale. Kale has 681µg of Vitamin A RAE, while Leek has 83µg.
  • 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
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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.
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
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
5
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 137% 817% 17% 0% 13% 16% 9.4% 2.9% 32% 0% 2043% 9.8% 0.22%
Leek
5
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% 100% 18% 0% 15% 6.9% 7.5% 8.4% 54% 0% 118% 48% 5.2%
Contains more Vitamin CVitamin C +241.7%
Contains more Vitamin AVitamin A +717.1%
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%
Contains more CholineCholine +2275%
~equal in Vitamin E ~0.92mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
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
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%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Kale Leek Opinion
Calories 28kcal 61kcal Leek
Protein 1.9g 1.5g Kale
Fats 0.4g 0.3g Kale
Vitamin C 41mg 12mg Kale
Net carbs 3.63g 12.35g Leek
Carbs 5.63g 14.15g Leek
Magnesium 18mg 28mg Leek
Calcium 72mg 59mg Kale
Potassium 228mg 180mg Kale
Iron 0.9mg 2.1mg Leek
Sugar 1.25g 3.9g Kale
Fiber 2g 1.8g Kale
Copper 0.156mg 0.12mg Kale
Zinc 0.24mg 0.12mg Kale
Phosphorus 28mg 35mg Leek
Sodium 23mg 20mg Leek
Vitamin A 13621IU 1667IU Kale
Vitamin A RAE 681µg 83µg Kale
Vitamin E 0.85mg 0.92mg Leek
Manganese 0.416mg 0.481mg Leek
Selenium 0.9µg 1µg Leek
Vitamin B1 0.053mg 0.06mg Leek
Vitamin B2 0.07mg 0.03mg Kale
Vitamin B3 0.5mg 0.4mg Kale
Vitamin B5 0.049mg 0.14mg Leek
Vitamin B6 0.138mg 0.233mg Leek
Vitamin K 817µg 47µg Kale
Folate 13µg 64µg Leek
Choline 0.4mg 9.5mg Leek
Saturated Fat 0.052g 0.04g Leek
Monounsaturated Fat 0.03g 0.004g Kale
Polyunsaturated fat 0.193g 0.166g Kale
Tryptophan 0.023mg 0.012mg Kale
Threonine 0.085mg 0.063mg Kale
Isoleucine 0.114mg 0.052mg Kale
Leucine 0.133mg 0.096mg Kale
Lysine 0.114mg 0.078mg Kale
Methionine 0.018mg 0.018mg
Phenylalanine 0.097mg 0.055mg Kale
Valine 0.104mg 0.056mg Kale
Histidine 0.04mg 0.025mg Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Kale Leek
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
238%
Kale
32%
Leek
Minerals Daily Need Coverage Score
22%
Kale
26%
Leek

Comparison summary

Which food contains less Sodium?
Leek
Leek contains less Sodium (difference - 3mg)
Which food is lower in Saturated Fat?
Leek
Leek is lower in Saturated Fat (difference - 0.012g)
Which food is lower in Sugar?
Kale
Kale is lower in Sugar (difference - 2.65g)
Which food is lower in glycemic index?
Kale
Kale is lower in glycemic index (difference - 32)
Which food is cheaper?
Kale
Kale is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. 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.