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Leek vs. Rapini — In-Depth Nutrition Comparison

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Important differences between Leek and Rapini

  • Leek has more Copper, however, Rapini has more Vitamin K, Vitamin C, Vitamin B1, Vitamin B2, Zinc, Phosphorus, Vitamin A RAE, and Vitamin B3.
  • Rapini's daily need coverage for Vitamin K is 148% more.
  • Leek has 3 times more Copper than Rapini. Leek has 0.12mg of Copper, while Rapini has 0.042mg.

The food varieties used in the comparison are Leeks, (bulb and lower leaf-portion), raw and Broccoli raab, raw.

Infographic

Leek vs Rapini 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.
Leek
4
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%
Rapini
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 32% 17% 80% 14% 21% 31% 4.3% 52% 5.5%
Contains more MagnesiumMagnesium +27.3%
Contains more CopperCopper +185.7%
Contains less SodiumSodium -39.4%
Contains more ManganeseManganese +21.8%
Contains more CalciumCalcium +83.1%
Contains more ZincZinc +541.7%
Contains more PhosphorusPhosphorus +108.6%
~equal in Potassium ~196mg
~equal in Iron ~2.14mg
~equal in Selenium ~1µg

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.
Leek
1
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%
Rapini
10
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 67% 157% 32% 0% 41% 30% 23% 19% 39% 0% 560% 62% 10%
Contains more Vitamin B6Vitamin B6 +36.3%
Contains more Vitamin CVitamin C +68.3%
Contains more Vitamin AVitamin A +57.3%
Contains more Vitamin E Vitamin E +76.1%
Contains more Vitamin B1Vitamin B1 +170%
Contains more Vitamin B2Vitamin B2 +330%
Contains more Vitamin B3Vitamin B3 +205.3%
Contains more Vitamin B5Vitamin B5 +130%
Contains more Vitamin KVitamin K +376.6%
Contains more FolateFolate +29.7%
Contains more CholineCholine +92.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leek
2
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Rapini
3
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
Contains more CarbsCarbs +396.5%
Contains more OtherOther +11.7%
Contains more ProteinProtein +111.3%
Contains more FatsFats +63.3%
Contains more WaterWater +11.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Rapini
1
24% 13% 63%
Saturated Fat: Sat. Fat 0.05 g
Monounsaturated Fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.13 g
Contains less Sat. FatSaturated Fat -20%
Contains more Poly. FatPolyunsaturated fat +27.7%
Contains more Mono. FatMonounsaturated Fat +550%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Leek Rapini Opinion
Calories 61kcal 22kcal Leek
Protein 1.5g 3.17g Rapini
Fats 0.3g 0.49g Rapini
Vitamin C 12mg 20.2mg Rapini
Net carbs 12.35g 0.15g Leek
Carbs 14.15g 2.85g Leek
Magnesium 28mg 22mg Leek
Calcium 59mg 108mg Rapini
Potassium 180mg 196mg Rapini
Iron 2.1mg 2.14mg Rapini
Sugar 3.9g 0.38g Rapini
Fiber 1.8g 2.7g Rapini
Copper 0.12mg 0.042mg Leek
Zinc 0.12mg 0.77mg Rapini
Phosphorus 35mg 73mg Rapini
Sodium 20mg 33mg Leek
Vitamin A 1667IU 2622IU Rapini
Vitamin A RAE 83µg 131µg Rapini
Vitamin E 0.92mg 1.62mg Rapini
Manganese 0.481mg 0.395mg Leek
Selenium 1µg 1µg
Vitamin B1 0.06mg 0.162mg Rapini
Vitamin B2 0.03mg 0.129mg Rapini
Vitamin B3 0.4mg 1.221mg Rapini
Vitamin B5 0.14mg 0.322mg Rapini
Vitamin B6 0.233mg 0.171mg Leek
Vitamin K 47µg 224µg Rapini
Folate 64µg 83µg Rapini
Choline 9.5mg 18.3mg Rapini
Saturated Fat 0.04g 0.05g Leek
Monounsaturated Fat 0.004g 0.026g Rapini
Polyunsaturated fat 0.166g 0.13g Leek
Tryptophan 0.012mg 0.043mg Rapini
Threonine 0.063mg 0.106mg Rapini
Isoleucine 0.052mg 0.104mg Rapini
Leucine 0.096mg 0.17mg Rapini
Lysine 0.078mg 0.198mg Rapini
Methionine 0.018mg 0.048mg Rapini
Phenylalanine 0.055mg 0.128mg Rapini
Valine 0.056mg 0.153mg Rapini
Histidine 0.025mg 0.066mg Rapini
Fructose 0.17g Rapini

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Leek Rapini
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
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
32%
Leek
80%
Rapini
Minerals Daily Need Coverage Score
26%
Leek
27%
Rapini

Comparison summary

Which food is richer in minerals?
Rapini
Rapini is relatively richer in minerals
Which food is lower in Sugar?
Rapini
Rapini is lower in Sugar (difference - 3.52g)
Which food is richer in vitamins?
Rapini
Rapini is relatively richer in vitamins
Which food contains less Sodium?
Leek
Leek contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Leek
Leek is lower in Saturated Fat (difference - 0.01g)
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)

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. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/nutrients
  2. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/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.