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Leek vs Marrow-stem Kale - In-Depth Nutrition Comparison

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What are the differences between Leek and Marrow-stem Kale?

  • Leek is higher in Iron, and Copper, yet Marrow-stem Kale is higher in Vitamin K, Vitamin C, Vitamin A, Calcium, Folate, Vitamin E , Fiber, and Manganese.
  • Marrow-stem Kale's daily need coverage for Vitamin K is 325% more.
  • Leek has 4 times more Iron than Marrow-stem Kale. While Leek has 2.1mg of Iron, Marrow-stem Kale has only 0.47mg.

We used Leeks, (bulb and lower leaf-portion), raw and Collards, raw types in this article.

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Leek vs Marrow-stem Kale 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +346.8%
Contains more Copper +160.9%
Contains more Phosphorus +40%
Contains more Calcium +293.2%
Contains more Potassium +18.3%
Contains more Zinc +75%
Contains less Sodium -15%
Equal in Magnesium - 27
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 79% 18% 16% 20% 40% 4% 15% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 18% 70% 19% 20% 16% 6% 11% 3%
Contains more Iron +346.8%
Contains more Copper +160.9%
Contains more Phosphorus +40%
Contains more Calcium +293.2%
Contains more Potassium +18.3%
Contains more Zinc +75%
Contains less Sodium -15%
Equal in Magnesium - 27

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Leek
2
:
Contains more Vitamin B1 +11.1%
Contains more Vitamin B6 +41.2%
Contains more Vitamin C +194.2%
Contains more Vitamin A +201.1%
Contains more Vitamin E +145.7%
Contains more Vitamin B2 +333.3%
Contains more Vitamin B3 +85.5%
Contains more Vitamin B5 +90.7%
Contains more Vitamin K +830%
Contains more Folate +101.6%
Equal in Vitamin B1 - 0.054
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 40% 101% 19% 0% 15% 7% 8% 9% 54% 0% 118% 48%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 118% 302% 46% 0% 14% 30% 14% 17% 39% 0% 1093% 97%
Contains more Vitamin B1 +11.1%
Contains more Vitamin B6 +41.2%
Contains more Vitamin C +194.2%
Contains more Vitamin A +201.1%
Contains more Vitamin E +145.7%
Contains more Vitamin B2 +333.3%
Contains more Vitamin B3 +85.5%
Contains more Vitamin B5 +90.7%
Contains more Vitamin K +830%
Contains more Folate +101.6%
Equal in Vitamin B1 - 0.054

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
35
Leek
147
Marrow-stem Kale
Mineral Summary Score
24
Leek
20
Marrow-stem Kale

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
9%
Leek
18%
Marrow-stem Kale
Carbohydrates
14%
Leek
5%
Marrow-stem Kale
Fats
1%
Leek
3%
Marrow-stem Kale

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Leek Marrow-stem Kale
Lower in Sugar ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Rich in minerals Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Leek Marrow-stem Kale
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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Comparison summary

Which food is lower in Sugar?
Marrow-stem Kale
Marrow-stem Kale is lower in Sugar (difference - 3.44g)
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 3mg)
Which food is richer in vitamins?
Marrow-stem Kale
Marrow-stem Kale is relatively richer in vitamins
Which food is lower in Saturated Fat?
Leek
Leek is lower in Saturated Fat (difference - 0.015g)
Which food is cheaper?
Leek
Leek is cheaper (difference - $0.1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)
Which food is richer in minerals?
?
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.

All nutrients comparison - raw data values

Nutrient Leek Marrow-stem Kale Opinion
Calories 61 32 Leek
Protein 1.5 3.02 Marrow-stem Kale
Fats 0.3 0.61 Marrow-stem Kale
Vitamin C 12 35.3 Marrow-stem Kale
Carbs 14.15 5.42 Leek
Cholesterol 0 0
Vitamin D 0 0
Iron 2.1 0.47 Leek
Calcium 59 232 Marrow-stem Kale
Potassium 180 213 Marrow-stem Kale
Magnesium 28 27 Leek
Sugar 3.9 0.46 Marrow-stem Kale
Fiber 1.8 4 Marrow-stem Kale
Copper 0.12 0.046 Leek
Zinc 0.12 0.21 Marrow-stem Kale
Starch
Phosphorus 35 25 Leek
Sodium 20 17 Marrow-stem Kale
Vitamin A 1667 5019 Marrow-stem Kale
Vitamin E 0.92 2.26 Marrow-stem Kale
Vitamin D 0 0
Vitamin B1 0.06 0.054 Leek
Vitamin B2 0.03 0.13 Marrow-stem Kale
Vitamin B3 0.4 0.742 Marrow-stem Kale
Vitamin B5 0.14 0.267 Marrow-stem Kale
Vitamin B6 0.233 0.165 Leek
Vitamin B12 0 0
Vitamin K 47 437.1 Marrow-stem Kale
Folate 64 129 Marrow-stem Kale
Trans Fat 0 0
Saturated Fat 0.04 0.055 Leek
Monounsaturated Fat 0.004 0.03 Marrow-stem Kale
Polyunsaturated fat 0.166 0.201 Marrow-stem Kale
Tryptophan 0.012 0.031 Marrow-stem Kale
Threonine 0.063 0.086 Marrow-stem Kale
Isoleucine 0.052 0.1 Marrow-stem Kale
Leucine 0.096 0.151 Marrow-stem Kale
Lysine 0.078 0.117 Marrow-stem Kale
Methionine 0.018 0.033 Marrow-stem Kale
Phenylalanine 0.055 0.087 Marrow-stem Kale
Valine 0.056 0.12 Marrow-stem Kale
Histidine 0.025 0.047 Marrow-stem Kale
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/nutrients
  2. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.