Leek vs. Collard Greens — In-Depth Nutrition Comparison
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How are leek and collard Greens different?
- Leek is richer in iron, folate, vitamin B6, and copper, while collard Greens are higher in vitamin K, vitamin A, fiber, calcium, vitamin C, and vitamin B2.
- Collard Greens cover your daily need for vitamin K, 300% more than leek.
- Leek contains 4 times more folate than collard Greens. Leek contains 64µg of folate, while collard Greens contain 16µg.
Leeks, (bulb and lower leaf-portion), raw and Collards, cooked, boiled, drained, without salt types were used in this article.
Infographic
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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 | +33.3% |
| Contains more PotassiumPotassium | +53.8% |
| Contains more IronIron | +85.8% |
| Contains more CopperCopper | +135.3% |
| Contains more SeleniumSelenium | +100% |
| Contains more CalciumCalcium | +139% |
| Contains more ZincZinc | +91.7% |
| Contains less SodiumSodium | -25% |
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 B1Vitamin B1 | +50% |
| Contains more Vitamin B6Vitamin B6 | +82% |
| Contains more FolateFolate | +300% |
| Contains more Vitamin CVitamin C | +51.7% |
| Contains more Vitamin AVitamin A | +357.8% |
| Contains more Vitamin B2Vitamin B2 | +253.3% |
| Contains more Vitamin B3Vitamin B3 | +43.8% |
| Contains more Vitamin B5Vitamin B5 | +55.7% |
| Contains more Vitamin KVitamin K | +765.1% |
| Contains more CholineCholine | +304.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.5 g
Fats:
0.3 g
Carbs:
14.15 g
Water:
83 g
Other:
1.05 g
Protein:
2.71 g
Fats:
0.72 g
Carbs:
5.65 g
Water:
90.18 g
Other:
0.74 g
| Contains more CarbsCarbs | +150.4% |
| Contains more OtherOther | +41.9% |
| Contains more ProteinProtein | +80.7% |
| Contains more FatsFats | +140% |
~equal in
Water
~90.18g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.04 g
Monounsaturated fat:
Mono. Fat
0.004 g
Polyunsaturated fat:
Poly. Fat
0.166 g
Saturated fat:
Sat. Fat
0.047 g
Monounsaturated fat:
Mono. Fat
0.026 g
Polyunsaturated fat:
Poly. Fat
0.173 g
| Contains less Sat. FatSaturated fat | -14.9% |
| Contains more Mono. FatMonounsaturated fat | +550% |
~equal in
Polyunsaturated fat
~0.173g
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 Saturated fat |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin K | 47µg | 406.6µg | 300% |
| Vitamin A | 83µg | 380µg | 33% |
| Iron | 2.1mg | 1.13mg | 12% |
| Folate | 64µg | 16µg | 12% |
| Fiber | 1.8g | 4g | 9% |
| Vitamin B6 | 0.233mg | 0.128mg | 8% |
| Copper | 0.12mg | 0.051mg | 8% |
| Calcium | 59mg | 141mg | 8% |
| Vitamin C | 12mg | 18.2mg | 7% |
| Vitamin B2 | 0.03mg | 0.106mg | 6% |
| Choline | 9.5mg | 38.4mg | 5% |
| Carbs | 14.15g | 5.65g | 3% |
| Protein | 1.5g | 2.71g | 2% |
| Potassium | 180mg | 117mg | 2% |
| Magnesium | 28mg | 21mg | 2% |
| Vitamin B5 | 0.14mg | 0.218mg | 2% |
| Vitamin B1 | 0.06mg | 0.04mg | 2% |
| Vitamin B3 | 0.4mg | 0.575mg | 1% |
| Calories | 61kcal | 33kcal | 1% |
| Selenium | 1µg | 0.5µg | 1% |
| Manganese | 0.481mg | 0.51mg | 1% |
| Zinc | 0.12mg | 0.23mg | 1% |
| Fats | 0.3g | 0.72g | 1% |
| Net carbs | 12.35g | 1.65g | N/A |
| Sugar | 3.9g | 0.4g | N/A |
| Phosphorus | 35mg | 32mg | 0% |
| Sodium | 20mg | 15mg | 0% |
| Vitamin E | 0.92mg | 0.88mg | 0% |
| Saturated fat | 0.04g | 0.047g | 0% |
| Monounsaturated fat | 0.004g | 0.026g | 0% |
| Polyunsaturated fat | 0.166g | 0.173g | 0% |
| Tryptophan | 0.012mg | 0.027mg | 0% |
| Threonine | 0.063mg | 0.074mg | 0% |
| Isoleucine | 0.052mg | 0.086mg | 0% |
| Leucine | 0.096mg | 0.13mg | 0% |
| Lysine | 0.078mg | 0.101mg | 0% |
| Methionine | 0.018mg | 0.028mg | 0% |
| Phenylalanine | 0.055mg | 0.075mg | 0% |
| Valine | 0.056mg | 0.104mg | 0% |
| Histidine | 0.025mg | 0.04mg | 0% |
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 |
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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
27%
103%
Minerals Daily Need Coverage Score
26%
22%
Comparison summary
Which food is richer in minerals?
Leek is relatively richer in minerals
Which food is lower in Saturated fat?
Leek is lower in Saturated fat (difference - 0.007g)
Which food is lower in Sugar?
Collard Greens is lower in Sugar (difference - 3.5g)
Which food contains less Sodium?
Collard Greens contains less Sodium (difference - 5mg)
Which food is lower in glycemic index?
Collard Greens is lower in glycemic index (difference - 32)
Which food is cheaper?
Collard Greens is cheaper (difference - $0.4)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.