Leek vs. Escarole — In-Depth Nutrition Comparison
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Significant differences between leeks and escarole
- Leeks have 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 leeks.
- Escarole has 15 times less vitamin B6 than leeks. Leeks have 0.233mg of vitamin B6, while escarole has 0.016mg.
- Leeks have a higher glycemic index. The glycemic index of leeks is 32, while the glycemic index of escarole is 0.
Specific food types used in this comparison are Leeks, (bulb and lower leaf-portion), raw and Escarole, cooked, boiled, drained, no salt added.
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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 EVitamin 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 47µg | 211.9µg | 137% |
| Iron | 2.1mg | 0.72mg | 17% |
| Vitamin B6 | 0.233mg | 0.016mg | 17% |
| Vitamin B5 | 0.14mg | 0.826mg | 14% |
| Vitamin C | 12mg | 3.3mg | 10% |
| Zinc | 0.12mg | 0.69mg | 5% |
| Carbs | 14.15g | 3.07g | 4% |
| Magnesium | 28mg | 13mg | 4% |
| Fiber | 1.8g | 2.8g | 4% |
| Copper | 0.12mg | 0.087mg | 4% |
| Manganese | 0.481mg | 0.385mg | 4% |
| Folate | 64µg | 78µg | 4% |
| Vitamin E | 0.92mg | 0.4mg | 3% |
| Calories | 61kcal | 19kcal | 2% |
| Potassium | 180mg | 245mg | 2% |
| Phosphorus | 35mg | 22mg | 2% |
| Vitamin B2 | 0.03mg | 0.062mg | 2% |
| Protein | 1.5g | 1.15g | 1% |
| Calcium | 59mg | 46mg | 1% |
| Vitamin A | 83µg | 94µg | 1% |
| Selenium | 1µg | 0.2µg | 1% |
| Vitamin B3 | 0.4mg | 0.312mg | 1% |
| Choline | 9.5mg | 15.4mg | 1% |
| Polyunsaturated fat | 0.166g | 0.081g | 1% |
| Fats | 0.3g | 0.18g | 0% |
| Net carbs | 12.35g | 0.27g | N/A |
| Sugar | 3.9g | 0.23g | N/A |
| Sodium | 20mg | 19mg | 0% |
| Vitamin B1 | 0.06mg | 0.059mg | 0% |
| Saturated fat | 0.04g | 0.042g | 0% |
| Monounsaturated fat | 0.004g | 0.004g | 0% |
| Tryptophan | 0.012mg | 0.005mg | 0% |
| Threonine | 0.063mg | 0.046mg | 0% |
| Isoleucine | 0.052mg | 0.066mg | 0% |
| Leucine | 0.096mg | 0.09mg | 0% |
| Lysine | 0.078mg | 0.058mg | 0% |
| Methionine | 0.018mg | 0.013mg | 0% |
| Phenylalanine | 0.055mg | 0.049mg | 0% |
| Valine | 0.056mg | 0.058mg | 0% |
| Histidine | 0.025mg | 0.021mg | 0% |
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
