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  6. Leek vs. Brussels sprouts

Leek vs. Brussels sprouts — In-Depth Nutrition Comparison

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The main differences between leek and Brussels sprouts

  • Leek is richer in vitamin A, iron, manganese, and copper, yet Brussels sprouts are richer in vitamin K, vitamin C, fiber, vitamin B1, and potassium.
  • Daily need coverage for vitamin K for Brussels sprouts is 108% higher.
  • Leek contains 2 times more vitamin A than Brussels sprouts. Leek contains 1667IU of vitamin A, while Brussels sprouts contain 754IU.

Food types used in this article are Leeks, (bulb and lower leaf-portion), raw and Brussels sprouts, raw.

Infographic

Leek vs Brussels sprouts 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 13% 34% 53% 23% 11% 30% 3.3% 44% 8.7%
Contains more MagnesiumMagnesium +21.7%
Contains more CalciumCalcium +40.5%
Contains more IronIron +50%
Contains more CopperCopper +71.4%
Contains less SodiumSodium -20%
Contains more ManganeseManganese +42.7%
Contains more PotassiumPotassium +116.1%
Contains more ZincZinc +250%
Contains more PhosphorusPhosphorus +97.1%
Contains more SeleniumSelenium +60%

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
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% 28% 18% 0% 15% 6.9% 7.5% 8.4% 54% 0% 118% 48% 5.2%
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 283% 13% 18% 0% 35% 21% 14% 19% 51% 0% 443% 46% 10%
Contains more Vitamin AVitamin A +118.4%
Contains more Vitamin CVitamin C +608.3%
Contains more Vitamin B1Vitamin B1 +131.7%
Contains more Vitamin B2Vitamin B2 +200%
Contains more Vitamin B3Vitamin B3 +86.3%
Contains more Vitamin B5Vitamin B5 +120.7%
Contains more Vitamin KVitamin K +276.6%
Contains more CholineCholine +101.1%
~equal in Vitamin E ~0.88mg
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.219mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~61µg

All nutrients comparison - raw data values

Nutrient Leek Brussels sprouts DV% diff.
Polyunsaturated fat 0.166g 153g 1019%
Vitamin K 47µg 177µg 108%
Vitamin C 12mg 85mg 81%
Iron 2.1mg 1.4mg 9%
Fiber 1.8g 3.8g 8%
Vitamin B1 0.06mg 0.139mg 7%
Copper 0.12mg 0.07mg 6%
Potassium 180mg 389mg 6%
Manganese 0.481mg 0.337mg 6%
Vitamin B2 0.03mg 0.09mg 5%
Phosphorus 35mg 69mg 5%
Vitamin A 83µg 38µg 5%
Protein 1.5g 3.38g 4%
Zinc 0.12mg 0.42mg 3%
Vitamin B5 0.14mg 0.309mg 3%
Calcium 59mg 42mg 2%
Carbs 14.15g 8.95g 2%
Choline 9.5mg 19.1mg 2%
Vitamin B3 0.4mg 0.745mg 2%
Folate 64µg 61µg 1%
Vitamin B6 0.233mg 0.219mg 1%
Calories 61kcal 43kcal 1%
Selenium 1µg 1.6µg 1%
Magnesium 28mg 23mg 1%
Fructose 0.93g 1%
Fats 0.3g 0.3g 0%
Net carbs 12.35g 5.15g N/A
Sugar 3.9g 2.2g N/A
Sodium 20mg 25mg 0%
Vitamin E 0.92mg 0.88mg 0%
Saturated fat 0.04g 0.062g 0%
Monounsaturated fat 0.004g 0.023g 0%
Tryptophan 0.012mg 0.037mg 0%
Threonine 0.063mg 0.12mg 0%
Isoleucine 0.052mg 0.132mg 0%
Leucine 0.096mg 0.152mg 0%
Lysine 0.078mg 0.154mg 0%
Methionine 0.018mg 0.032mg 0%
Phenylalanine 0.055mg 0.098mg 0%
Valine 0.056mg 0.155mg 0%
Histidine 0.025mg 0.076mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leek
Leek
1
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
3% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 g
Contains more CarbsCarbs +58.1%
Contains more ProteinProtein +125.3%
Contains more OtherOther +30.5%
~equal in Fats ~0.3g
~equal in Water ~86g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
100%
Saturated fat: Sat. Fat 0.062 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 153 g
Contains less Sat. FatSaturated fat -35.5%
Contains more Mono. FatMonounsaturated fat +475%
Contains more Poly. FatPolyunsaturated fat +92068.7%

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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. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/nutrients
  2. Brussels sprouts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/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.