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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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% |
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% |
