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Leek vs Arugula - In-Depth Nutrition Comparison

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A recap on differences between Leek and Arugula

  • Leek is higher in Vitamin B6, Iron, and Manganese, yet Arugula is higher in Vitamin K, Calcium, Folate, Vitamin B5, and Potassium.
  • Arugula covers your daily Vitamin K needs 51% more than Leek.
  • Leek contains 3 times more Vitamin B6 than Arugula. While Leek contains 0.233mg of Vitamin B6, Arugula contains only 0.073mg.

Food varieties used in this article are Leeks, (bulb and lower leaf-portion), raw and Arugula, raw.

Infographic

Leek vs Arugula 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Leek
3
:
Contains more Iron +43.8%
Contains less Sodium -25.9%
Contains more Copper +57.9%
Contains more Calcium +171.2%
Contains more Magnesium +67.9%
Contains more Phosphorus +48.6%
Contains more Potassium +105%
Contains more Zinc +291.7%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 79% 20% 15% 16% 3% 4% 40%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 48% 55% 34% 23% 33% 4% 13% 26%
Contains more Iron +43.8%
Contains less Sodium -25.9%
Contains more Copper +57.9%
Contains more Calcium +171.2%
Contains more Magnesium +67.9%
Contains more Phosphorus +48.6%
Contains more Potassium +105%
Contains more Zinc +291.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Leek
4
:
Contains more Vitamin E +114%
Contains more Vitamin B1 +36.4%
Contains more Vitamin B3 +31.1%
Contains more Vitamin B6 +219.2%
Contains more Vitamin A +42.4%
Contains more Vitamin C +25%
Contains more Vitamin B2 +186.7%
Contains more Vitamin B5 +212.1%
Contains more Folate +51.6%
Contains more Vitamin K +131.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 101% 19% 0% 40% 15% 7% 8% 9% 54% 48% 0% 118%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 143% 9% 0% 50% 11% 20% 6% 27% 17% 73% 0% 272%
Contains more Vitamin E +114%
Contains more Vitamin B1 +36.4%
Contains more Vitamin B3 +31.1%
Contains more Vitamin B6 +219.2%
Contains more Vitamin A +42.4%
Contains more Vitamin C +25%
Contains more Vitamin B2 +186.7%
Contains more Vitamin B5 +212.1%
Contains more Folate +51.6%
Contains more Vitamin K +131.1%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Leek Arugula
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Sugar ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Leek Arugula Opinion
Net carbs 12.35g 2.05g Leek
Protein 1.5g 2.58g Arugula
Fats 0.3g 0.66g Arugula
Carbs 14.15g 3.65g Leek
Calories 61kcal 25kcal Leek
Starch g g
Fructose g g
Sugar 3.9g 2.05g Arugula
Fiber 1.8g 1.6g Leek
Calcium 59mg 160mg Arugula
Iron 2.1mg 1.46mg Leek
Magnesium 28mg 47mg Arugula
Phosphorus 35mg 52mg Arugula
Potassium 180mg 369mg Arugula
Sodium 20mg 27mg Leek
Zinc 0.12mg 0.47mg Arugula
Copper 0.12mg 0.076mg Leek
Vitamin A 1667IU 2373IU Arugula
Vitamin E 0.92mg 0.43mg Leek
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 12mg 15mg Arugula
Vitamin B1 0.06mg 0.044mg Leek
Vitamin B2 0.03mg 0.086mg Arugula
Vitamin B3 0.4mg 0.305mg Leek
Vitamin B5 0.14mg 0.437mg Arugula
Vitamin B6 0.233mg 0.073mg Leek
Folate 64µg 97µg Arugula
Vitamin B12 0µg 0µg
Vitamin K 47µg 108.6µg Arugula
Tryptophan 0.012mg mg Leek
Threonine 0.063mg mg Leek
Isoleucine 0.052mg mg Leek
Leucine 0.096mg mg Leek
Lysine 0.078mg mg Leek
Methionine 0.018mg mg Leek
Phenylalanine 0.055mg mg Leek
Valine 0.056mg mg Leek
Histidine 0.025mg mg Leek
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.04g 0.086g Leek
Monounsaturated Fat 0.004g 0.049g Arugula
Polyunsaturated fat 0.166g 0.319g Arugula

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Leek Arugula
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet Equal

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
35
Leek
52
Arugula
Mineral Summary Score
24
Leek
29
Arugula

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
9%
Leek
15%
Arugula
Carbohydrates
14%
Leek
4%
Arugula
Fats
1%
Leek
3%
Arugula

Comparison summary

Which food contains less Sodium?
Leek
Leek contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Leek
Leek is lower in Saturated Fat (difference - 0.046g)
Which food is lower in Sugar?
Arugula
Arugula is lower in Sugar (difference - 1.85g)
Which food is richer in minerals?
Arugula
Arugula is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
Which food is cheaper?
?
The foods are relatively equal in price ($0.4)
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

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/nutrients
  2. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.