Leek vs. Kale — In-Depth Nutrition Comparison
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Significant differences between leek and kale
- Leek has more iron, folate, and vitamin B6; however, kale is richer in vitamin K, vitamin A, and vitamin C.
- Kale covers your daily vitamin K needs 642% more than leek.
- Kale has 24 times less choline than leek. Leek has 9.5mg of choline, while kale has 0.4mg.
- Kale contains less sugar.
Specific food types used in this comparison are Leeks, (bulb and lower leaf-portion), raw and Kale, cooked, boiled, drained, without salt.
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 | +55.6% |
| Contains more IronIron | +133.3% |
| Contains more PhosphorusPhosphorus | +25% |
| Contains less SodiumSodium | -13% |
| Contains more ManganeseManganese | +15.6% |
| Contains more CalciumCalcium | +22% |
| Contains more PotassiumPotassium | +26.7% |
| Contains more CopperCopper | +30% |
| Contains more ZincZinc | +100% |
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 | +13.2% |
| Contains more Vitamin B5Vitamin B5 | +185.7% |
| Contains more Vitamin B6Vitamin B6 | +68.8% |
| Contains more FolateFolate | +392.3% |
| Contains more CholineCholine | +2275% |
| Contains more Vitamin CVitamin C | +241.7% |
| Contains more Vitamin AVitamin A | +720.5% |
| Contains more Vitamin B2Vitamin B2 | +133.3% |
| Contains more Vitamin B3Vitamin B3 | +25% |
| Contains more Vitamin KVitamin K | +1638.3% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +151.3% |
| Contains more OtherOther | +20.7% |
| Contains more ProteinProtein | +26.7% |
| Contains more FatsFats | +33.3% |
~equal in
Water
~91.2g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -23.1% |
| Contains more Mono. FatMonounsaturated fat | +650% |
| Contains more Poly. FatPolyunsaturated fat | +16.3% |
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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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Sugar |
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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 minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin K | 47µg | 817µg | 642% |
| Vitamin A | 83µg | 681µg | 66% |
| Vitamin C | 12mg | 41mg | 32% |
| Iron | 2.1mg | 0.9mg | 15% |
| Folate | 64µg | 13µg | 13% |
| Vitamin B6 | 0.233mg | 0.138mg | 7% |
| Copper | 0.12mg | 0.156mg | 4% |
| Carbs | 14.15g | 5.63g | 3% |
| Vitamin B2 | 0.03mg | 0.07mg | 3% |
| Manganese | 0.481mg | 0.416mg | 3% |
| Calories | 61kcal | 28kcal | 2% |
| Choline | 9.5mg | 0.4mg | 2% |
| Magnesium | 28mg | 18mg | 2% |
| Vitamin B5 | 0.14mg | 0.049mg | 2% |
| Vitamin B3 | 0.4mg | 0.5mg | 1% |
| Protein | 1.5g | 1.9g | 1% |
| Vitamin B1 | 0.06mg | 0.053mg | 1% |
| Phosphorus | 35mg | 28mg | 1% |
| Zinc | 0.12mg | 0.24mg | 1% |
| Fiber | 1.8g | 2g | 1% |
| Potassium | 180mg | 228mg | 1% |
| Calcium | 59mg | 72mg | 1% |
| Fats | 0.3g | 0.4g | 0% |
| Net carbs | 12.35g | 3.63g | N/A |
| Sugar | 3.9g | 1.25g | N/A |
| Sodium | 20mg | 23mg | 0% |
| Vitamin E | 0.92mg | 0.85mg | 0% |
| Selenium | 1µg | 0.9µg | 0% |
| Saturated fat | 0.04g | 0.052g | 0% |
| Monounsaturated fat | 0.004g | 0.03g | 0% |
| Polyunsaturated fat | 0.166g | 0.193g | 0% |
| Tryptophan | 0.012mg | 0.023mg | 0% |
| Threonine | 0.063mg | 0.085mg | 0% |
| Isoleucine | 0.052mg | 0.114mg | 0% |
| Leucine | 0.096mg | 0.133mg | 0% |
| Lysine | 0.078mg | 0.114mg | 0% |
| Methionine | 0.018mg | 0.018mg | 0% |
| Phenylalanine | 0.055mg | 0.097mg | 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%
193%
Minerals Daily Need Coverage Score
26%
22%
Comparison summary
Which food contains less Sodium?
Leek contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Leek is lower in Saturated fat (difference - 0.012g)
Which food is lower in Sugar?
Kale is lower in Sugar (difference - 2.65g)
Which food is lower in glycemic index?
Kale is lower in glycemic index (difference - 32)
Which food is cheaper?
Kale 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 minerals?
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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.
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.