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  6. Leek vs. Chinese cabbage

Leek vs. Chinese cabbage — In-Depth Nutrition Comparison

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Important differences between leek and Chinese cabbage

  • Leek has more iron, manganese, copper, and vitamin E; however, Chinese cabbage has more vitamin A and vitamin C.
  • Chinese cabbage's daily need coverage for vitamin A is 56% more.
  • Leek has 10 times more vitamin E than Chinese cabbage. Leek has 0.92mg of vitamin E, while Chinese cabbage has 0.09mg.

The food varieties used in the comparison are Leeks, (bulb and lower leaf-portion), raw and Cabbage, chinese (pak-choi), raw.

Infographic

Leek vs Chinese cabbage 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 14% 32% 22% 30% 7% 5.2% 16% 8.5% 21% 2.7%
Contains more MagnesiumMagnesium +47.4%
Contains more IronIron +162.5%
Contains more CopperCopper +471.4%
Contains less SodiumSodium -69.2%
Contains more ManganeseManganese +202.5%
Contains more SeleniumSelenium +100%
Contains more CalciumCalcium +78%
Contains more PotassiumPotassium +40%
Contains more ZincZinc +58.3%
~equal in Phosphorus ~37mg

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
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% 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 150% 74% 1.8% 0% 10% 16% 9.4% 5.3% 45% 0% 114% 50% 3.5%
Contains more Vitamin EVitamin E +922.2%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B5Vitamin B5 +59.1%
Contains more Vitamin B6Vitamin B6 +20.1%
Contains more CholineCholine +48.4%
Contains more Vitamin CVitamin C +275%
Contains more Vitamin AVitamin A +168.7%
Contains more Vitamin B2Vitamin B2 +133.3%
Contains more Vitamin B3Vitamin B3 +25%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~45.5µg
~equal in Folate ~66µg

All nutrients comparison - raw data values

Nutrient Leek Chinese cabbage DV% diff.
Vitamin C 12mg 45mg 37%
Iron 2.1mg 0.8mg 16%
Vitamin A 83µg 223µg 16%
Manganese 0.481mg 0.159mg 14%
Copper 0.12mg 0.021mg 11%
Vitamin E 0.92mg 0.09mg 6%
Calcium 59mg 105mg 5%
Carbs 14.15g 2.18g 4%
Vitamin B6 0.233mg 0.194mg 3%
Vitamin B2 0.03mg 0.07mg 3%
Fiber 1.8g 1g 3%
Calories 61kcal 13kcal 2%
Sodium 20mg 65mg 2%
Vitamin B1 0.06mg 0.04mg 2%
Potassium 180mg 252mg 2%
Magnesium 28mg 19mg 2%
Choline 9.5mg 6.4mg 1%
Zinc 0.12mg 0.19mg 1%
Selenium 1µg 0.5µg 1%
Vitamin B3 0.4mg 0.5mg 1%
Vitamin B5 0.14mg 0.088mg 1%
Vitamin K 47µg 45.5µg 1%
Folate 64µg 66µg 1%
Protein 1.5g 1.5g 0%
Fats 0.3g 0.2g 0%
Net carbs 12.35g 1.18g N/A
Sugar 3.9g 1.18g N/A
Phosphorus 35mg 37mg 0%
Saturated fat 0.04g 0.027g 0%
Monounsaturated fat 0.004g 0.015g 0%
Polyunsaturated fat 0.166g 0.096g 0%
Tryptophan 0.012mg 0.015mg 0%
Threonine 0.063mg 0.049mg 0%
Isoleucine 0.052mg 0.085mg 0%
Leucine 0.096mg 0.088mg 0%
Lysine 0.078mg 0.089mg 0%
Methionine 0.018mg 0.009mg 0%
Phenylalanine 0.055mg 0.044mg 0%
Valine 0.056mg 0.066mg 0%
Histidine 0.025mg 0.026mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leek
Leek
3
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
2% 95%
Protein: 1.5 g
Fats: 0.2 g
Carbs: 2.18 g
Water: 95.32 g
Other: 0.8 g
Contains more FatsFats +50%
Contains more CarbsCarbs +549.1%
Contains more OtherOther +31.3%
Contains more WaterWater +14.8%
~equal in Protein ~1.5g

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
20% 11% 70%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.015 g
Polyunsaturated fat: Poly. Fat 0.096 g
Contains more Poly. FatPolyunsaturated fat +72.9%
Contains less Sat. FatSaturated fat -32.5%
Contains more Mono. FatMonounsaturated fat +275%

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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. Chinese cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170390/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.