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, 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
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.
| 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% |
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 B6Vitamin B6 | +36.3% |
| Contains more Vitamin CVitamin C | +68.3% |
| Contains more Vitamin AVitamin A | +57.3% |
| Contains more Vitamin EVitamin 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
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| 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.
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| Rich in minerals |
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| Lower in Sugar |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 61kcal | 22kcal |
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| Protein | 1.5g | 3.17g |
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| Fats | 0.3g | 0.49g |
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| Vitamin C | 12mg | 20.2mg |
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| Net carbs | 12.35g | 0.15g |
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| Carbs | 14.15g | 2.85g |
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| Magnesium | 28mg | 22mg |
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| Calcium | 59mg | 108mg |
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| Potassium | 180mg | 196mg |
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| Iron | 2.1mg | 2.14mg |
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| Sugar | 3.9g | 0.38g |
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| Fiber | 1.8g | 2.7g |
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| Copper | 0.12mg | 0.042mg |
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| Zinc | 0.12mg | 0.77mg |
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| Phosphorus | 35mg | 73mg |
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| Sodium | 20mg | 33mg |
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| Vitamin A | 1667IU | 2622IU |
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| Vitamin A | 83µg | 131µg |
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| Vitamin E | 0.92mg | 1.62mg |
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| Manganese | 0.481mg | 0.395mg |
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| Selenium | 1µg | 1µg | |
| Vitamin B1 | 0.06mg | 0.162mg |
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| Vitamin B2 | 0.03mg | 0.129mg |
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| Vitamin B3 | 0.4mg | 1.221mg |
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| Vitamin B5 | 0.14mg | 0.322mg |
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| Vitamin B6 | 0.233mg | 0.171mg |
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| Vitamin K | 47µg | 224µg |
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| Folate | 64µg | 83µg |
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| Choline | 9.5mg | 18.3mg |
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| Saturated Fat | 0.04g | 0.05g |
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| Monounsaturated Fat | 0.004g | 0.026g |
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| Polyunsaturated fat | 0.166g | 0.13g |
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| Tryptophan | 0.012mg | 0.043mg |
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| Threonine | 0.063mg | 0.106mg |
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| Isoleucine | 0.052mg | 0.104mg |
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| Leucine | 0.096mg | 0.17mg |
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| Lysine | 0.078mg | 0.198mg |
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| Methionine | 0.018mg | 0.048mg |
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| Phenylalanine | 0.055mg | 0.128mg |
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| Valine | 0.056mg | 0.153mg |
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| Histidine | 0.025mg | 0.066mg |
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| Fructose | 0.17g |
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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
32%
80%
Minerals Daily Need Coverage Score
26%
27%
Comparison summary
Which food is richer in minerals?
Rapini is relatively richer in minerals
Which food is lower in Sugar?
Rapini is lower in Sugar (difference - 3.52g)
Which food is richer in vitamins?
Rapini is relatively richer in vitamins
Which food contains less Sodium?
Leek contains less Sodium (difference - 13mg)
Which food is lower in Saturated Fat?
Leek is lower in Saturated Fat (difference - 0.01g)
Which food contains less Cholesterol?
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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 cheaper?
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The foods are relatively equal in price ($0.4)