Leek vs. Escarole — In-Depth Nutrition Comparison
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Significant differences between Leek and Escarole
- Leek has more Iron, Vitamin B6, and Vitamin C, however, Escarole is richer in Vitamin K, Vitamin B5, and Zinc.
- Escarole covers your daily Vitamin K needs 137% more than Leek.
- Escarole has 15 times less Vitamin B6 than Leek. Leek has 0.233mg of Vitamin B6, while Escarole has 0.016mg.
Specific food types used in this comparison are Leeks, (bulb and lower leaf-portion), raw and Escarole, cooked, boiled, drained, no salt added.
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 | +115.4% |
| Contains more CalciumCalcium | +28.3% |
| Contains more IronIron | +191.7% |
| Contains more CopperCopper | +37.9% |
| Contains more PhosphorusPhosphorus | +59.1% |
| Contains more ManganeseManganese | +24.9% |
| Contains more SeleniumSelenium | +400% |
| Contains more PotassiumPotassium | +36.1% |
| Contains more ZincZinc | +475% |
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 CVitamin C | +263.6% |
| Contains more Vitamin E Vitamin E | +130% |
| Contains more Vitamin B3Vitamin B3 | +28.2% |
| Contains more Vitamin B6Vitamin B6 | +1356.3% |
| Contains more Vitamin AVitamin A | +13.3% |
| Contains more Vitamin B2Vitamin B2 | +106.7% |
| Contains more Vitamin B5Vitamin B5 | +490% |
| Contains more Vitamin KVitamin K | +350.9% |
| Contains more FolateFolate | +21.9% |
| Contains more CholineCholine | +62.1% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +30.4% |
| Contains more FatsFats | +66.7% |
| Contains more CarbsCarbs | +360.9% |
| Contains more WaterWater | +13.6% |
| Contains more OtherOther | +24.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Poly. FatPolyunsaturated fat | +104.9% |
~equal in
Saturated Fat
~0.042g
~equal in
Monounsaturated Fat
~0.004g
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 | |
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Opinion |
| Calories | 61kcal | 19kcal |
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| Protein | 1.5g | 1.15g |
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| Fats | 0.3g | 0.18g |
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| Vitamin C | 12mg | 3.3mg |
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| Net carbs | 12.35g | 0.27g |
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| Carbs | 14.15g | 3.07g |
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| Magnesium | 28mg | 13mg |
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| Calcium | 59mg | 46mg |
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| Potassium | 180mg | 245mg |
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| Iron | 2.1mg | 0.72mg |
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| Sugar | 3.9g | 0.23g |
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| Fiber | 1.8g | 2.8g |
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| Copper | 0.12mg | 0.087mg |
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| Zinc | 0.12mg | 0.69mg |
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| Phosphorus | 35mg | 22mg |
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| Sodium | 20mg | 19mg |
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| Vitamin A | 1667IU | 1888IU |
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| Vitamin A RAE | 83µg | 94µg |
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| Vitamin E | 0.92mg | 0.4mg |
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| Manganese | 0.481mg | 0.385mg |
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| Selenium | 1µg | 0.2µg |
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| Vitamin B1 | 0.06mg | 0.059mg |
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| Vitamin B2 | 0.03mg | 0.062mg |
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| Vitamin B3 | 0.4mg | 0.312mg |
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| Vitamin B5 | 0.14mg | 0.826mg |
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| Vitamin B6 | 0.233mg | 0.016mg |
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| Vitamin K | 47µg | 211.9µg |
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| Folate | 64µg | 78µg |
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| Choline | 9.5mg | 15.4mg |
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| Saturated Fat | 0.04g | 0.042g |
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| Monounsaturated Fat | 0.004g | 0.004g | |
| Polyunsaturated fat | 0.166g | 0.081g |
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| Tryptophan | 0.012mg | 0.005mg |
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| Threonine | 0.063mg | 0.046mg |
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| Isoleucine | 0.052mg | 0.066mg |
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| Leucine | 0.096mg | 0.09mg |
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| Lysine | 0.078mg | 0.058mg |
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| Methionine | 0.018mg | 0.013mg |
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| Phenylalanine | 0.055mg | 0.049mg |
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| Valine | 0.056mg | 0.058mg |
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| Histidine | 0.025mg | 0.021mg |
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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
32%
63%
Minerals Daily Need Coverage Score
26%
18%
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 - 0.002g)
Which food is lower in Sugar?
Escarole is lower in Sugar (difference - 3.67g)
Which food contains less Sodium?
Escarole contains less Sodium (difference - 1mg)
Which food is lower in glycemic index?
Escarole is lower in glycemic index (difference - 32)
Which food is cheaper?
Escarole is cheaper (difference - $0.4)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
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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.