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  6. Leek vs. Cauliflower

Leek vs. Cauliflower — In-Depth Nutrition Comparison

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Differences between leek and cauliflower

  • Leek has more vitamin A, vitamin K, iron, manganese, copper, and vitamin E, while cauliflower has more vitamin C, vitamin B5, and choline.
  • Cauliflower's daily need coverage for vitamin C is 40% higher.

The food types used in this comparison are Leeks, (bulb and lower leaf-portion), raw and Cauliflower, raw.

Infographic

Leek vs Cauliflower 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
7
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 11% 6.6% 26% 16% 13% 7.4% 19% 3.9% 20% 3.3%
Contains more MagnesiumMagnesium +86.7%
Contains more CalciumCalcium +168.2%
Contains more IronIron +400%
Contains more CopperCopper +207.7%
Contains less SodiumSodium -33.3%
Contains more ManganeseManganese +210.3%
Contains more SeleniumSelenium +66.7%
Contains more PotassiumPotassium +66.1%
Contains more ZincZinc +125%
Contains more PhosphorusPhosphorus +25.7%

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
6
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 161% 0% 1.6% 0% 13% 14% 9.5% 40% 42% 0% 39% 43% 24%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +1050%
Contains more Vitamin B1Vitamin B1 +20%
Contains more Vitamin B6Vitamin B6 +26.6%
Contains more Vitamin KVitamin K +203.2%
Contains more FolateFolate +12.3%
Contains more Vitamin CVitamin C +301.7%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B3Vitamin B3 +26.8%
Contains more Vitamin B5Vitamin B5 +376.4%
Contains more CholineCholine +366.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Leek Cauliflower DV% diff.
Vitamin C 12mg 48.2mg 40%
Vitamin K 47µg 15.5µg 26%
Iron 2.1mg 0.42mg 21%
Manganese 0.481mg 0.155mg 14%
Vitamin B5 0.14mg 0.667mg 11%
Vitamin A 83µg 0µg 9%
Copper 0.12mg 0.039mg 9%
Choline 9.5mg 44.3mg 6%
Vitamin E 0.92mg 0.08mg 6%
Calcium 59mg 22mg 4%
Potassium 180mg 299mg 4%
Vitamin B6 0.233mg 0.184mg 4%
Carbs 14.15g 4.97g 3%
Magnesium 28mg 15mg 3%
Calories 61kcal 25kcal 2%
Folate 64µg 57µg 2%
Vitamin B2 0.03mg 0.06mg 2%
Polyunsaturated fat 0.166g 0.031g 1%
Phosphorus 35mg 44mg 1%
Selenium 1µg 0.6µg 1%
Vitamin B1 0.06mg 0.05mg 1%
Protein 1.5g 1.92g 1%
Vitamin B3 0.4mg 0.507mg 1%
Zinc 0.12mg 0.27mg 1%
Fiber 1.8g 2g 1%
Fructose 0.97g 1%
Fats 0.3g 0.28g 0%
Net carbs 12.35g 2.97g N/A
Sugar 3.9g 1.91g N/A
Sodium 20mg 30mg 0%
Saturated fat 0.04g 0.13g 0%
Monounsaturated fat 0.004g 0.034g 0%
Tryptophan 0.012mg 0.02mg 0%
Threonine 0.063mg 0.076mg 0%
Isoleucine 0.052mg 0.071mg 0%
Leucine 0.096mg 0.106mg 0%
Lysine 0.078mg 0.217mg 0%
Methionine 0.018mg 0.02mg 0%
Phenylalanine 0.055mg 0.065mg 0%
Valine 0.056mg 0.125mg 0%
Histidine 0.025mg 0.056mg 0%
Omega-3 - ALA 0.015g N/A
Omega-6 - Linoleic acid 0.013g N/A

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% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
Contains more CarbsCarbs +184.7%
Contains more OtherOther +38.2%
Contains more ProteinProtein +28%
Contains more WaterWater +10.9%
~equal in Fats ~0.28g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Leek
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
67% 17% 16%
Saturated fat: Sat. Fat 0.13 g
Monounsaturated fat: Mono. Fat 0.034 g
Polyunsaturated fat: Poly. Fat 0.031 g
Contains less Sat. FatSaturated fat -69.2%
Contains more Poly. FatPolyunsaturated fat +435.5%
Contains more Mono. FatMonounsaturated fat +750%

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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. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/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.