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  6. Leek vs. Chinese broccoli

Leek vs. Chinese broccoli — In-Depth Nutrition Comparison

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A recap on differences between leek and chinese broccoli

  • Leek is higher in iron, vitamin B6, manganese, and copper, yet chinese broccoli is higher in vitamin K, vitamin C, vitamin B2, and folate.
  • Chinese broccoli covers your daily vitamin K needs 32% more than leek.
  • Leek contains 4 times more iron than chinese broccoli. While leek contains 2.1mg of iron, chinese broccoli contains only 0.56mg.

Food varieties used in this article are Leeks, (bulb and lower leaf-portion), raw and Broccoli, chinese, cooked.

Infographic

Leek vs Chinese broccoli 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 30% 23% 21% 20% 11% 18% 0.91% 34% 7.1%
Contains more MagnesiumMagnesium +55.6%
Contains more IronIron +275%
Contains more CopperCopper +96.7%
Contains more ManganeseManganese +82.2%
Contains more CalciumCalcium +69.5%
Contains more PotassiumPotassium +45%
Contains more ZincZinc +225%
Contains more PhosphorusPhosphorus +17.1%
Contains less SodiumSodium -65%
Contains more SeleniumSelenium +30%

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
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 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 94% 27% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
Contains more Vitamin EVitamin E +91.7%
Contains more Vitamin B6Vitamin B6 +232.9%
Contains more Vitamin CVitamin C +135%
Contains more Vitamin B1Vitamin B1 +58.3%
Contains more Vitamin B2Vitamin B2 +386.7%
Contains more Vitamin B5Vitamin B5 +13.6%
Contains more Vitamin KVitamin K +80.4%
Contains more FolateFolate +54.7%
Contains more CholineCholine +166.3%
~equal in Vitamin A ~82µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.437mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Leek Chinese broccoli DV% diff.
Vitamin K 47µg 84.8µg 32%
Iron 2.1mg 0.56mg 19%
Vitamin C 12mg 28.2mg 18%
Vitamin B6 0.233mg 0.07mg 13%
Folate 64µg 99µg 9%
Vitamin B2 0.03mg 0.146mg 9%
Manganese 0.481mg 0.264mg 9%
Copper 0.12mg 0.061mg 7%
Calcium 59mg 100mg 4%
Vitamin B1 0.06mg 0.095mg 3%
Vitamin E 0.92mg 0.48mg 3%
Choline 9.5mg 25.3mg 3%
Carbs 14.15g 3.81g 3%
Fiber 1.8g 2.5g 3%
Calories 61kcal 22kcal 2%
Potassium 180mg 261mg 2%
Zinc 0.12mg 0.39mg 2%
Magnesium 28mg 18mg 2%
Sodium 20mg 7mg 1%
Polyunsaturated fat 0.166g 0.33g 1%
Fats 0.3g 0.72g 1%
Phosphorus 35mg 41mg 1%
Selenium 1µg 1.3µg 1%
Protein 1.5g 1.14g 1%
Net carbs 12.35g 1.31g N/A
Sugar 3.9g 0.84g N/A
Vitamin A 83µg 82µg 0%
Vitamin B3 0.4mg 0.437mg 0%
Vitamin B5 0.14mg 0.159mg 0%
Saturated fat 0.04g 0.11g 0%
Monounsaturated fat 0.004g 0.05g 0%
Tryptophan 0.012mg 0%
Threonine 0.063mg 0%
Isoleucine 0.052mg 0%
Leucine 0.096mg 0%
Lysine 0.078mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.055mg 0%
Valine 0.056mg 0%
Histidine 0.025mg 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
4% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
Contains more ProteinProtein +31.6%
Contains more CarbsCarbs +271.4%
Contains more OtherOther +32.9%
Contains more FatsFats +140%
Contains more WaterWater +12.7%

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
22% 10% 67%
Saturated fat: Sat. Fat 0.11 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.33 g
Contains less Sat. FatSaturated fat -63.6%
Contains more Mono. FatMonounsaturated fat +1150%
Contains more Poly. FatPolyunsaturated fat +98.8%

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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 broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.