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 RAE, 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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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
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Iron
+346.8%
Contains
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Phosphorus
+40%
Contains
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Copper
+160.9%
Contains
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Calcium
+293.2%
Contains
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Potassium
+18.3%
Contains
less
Sodium
-15%
Contains
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Zinc
+75%
Contains
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Manganese
+36.8%
Contains
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Selenium
+30%
Equal in Magnesium - 27
Contains
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Iron
+346.8%
Contains
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Phosphorus
+40%
Contains
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Copper
+160.9%
Contains
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Calcium
+293.2%
Contains
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Potassium
+18.3%
Contains
less
Sodium
-15%
Contains
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Zinc
+75%
Contains
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Manganese
+36.8%
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Selenium
+30%
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" charts below show how much of the daily needs can be covered by 300 grams of the food.
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Contains
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Vitamin B1
+11.1%
Contains
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Vitamin B6
+41.2%
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Vitamin A
+201.1%
Contains
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Vitamin E
+145.7%
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Vitamin C
+194.2%
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Vitamin B2
+333.3%
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Vitamin B3
+85.5%
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Vitamin B5
+90.7%
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Folate
+101.6%
Contains
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Vitamin K
+830%
Equal in Vitamin B1 - 0.054
Contains
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Vitamin B1
+11.1%
Contains
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Vitamin B6
+41.2%
Contains
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Vitamin A
+201.1%
Contains
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Vitamin E
+145.7%
Contains
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Vitamin C
+194.2%
Contains
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Vitamin B2
+333.3%
Contains
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Vitamin B3
+85.5%
Contains
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Vitamin B5
+90.7%
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Folate
+101.6%
Contains
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Vitamin K
+830%
Equal in Vitamin B1 - 0.054
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Carbs
+161.1%
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Protein
+101.3%
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Fats
+103.3%
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Other
+26.7%
Equal in Water - 89.62
Protein:
1.5 g
Fats:
0.3 g
Carbs:
14.15 g
Water:
83 g
Other:
1.05 g
Protein:
3.02 g
Fats:
0.61 g
Carbs:
5.42 g
Water:
89.62 g
Other:
1.33 g
Contains
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Carbs
+161.1%
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Protein
+101.3%
Contains
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Fats
+103.3%
Contains
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Other
+26.7%
Equal in Water - 89.62
Fat Type Comparison
Fat type breakdown side-by-side comparison
Contains
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Saturated Fat
-27.3%
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Monounsaturated Fat
+650%
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Polyunsaturated fat
+21.1%
Saturated Fat:
0.04 g
Monounsaturated Fat:
0.004 g
Polyunsaturated fat:
0.166 g
Saturated Fat:
0.055 g
Monounsaturated Fat:
0.03 g
Polyunsaturated fat:
0.201 g
Contains
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Saturated Fat
-27.3%
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Monounsaturated Fat
+650%
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Polyunsaturated fat
+21.1%
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 Sugar |
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| Lower in Sodium |
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| Rich in vitamins |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Net carbs | 12.35g | 1.42g |
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| Protein | 1.5g | 3.02g |
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| Fats | 0.3g | 0.61g |
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| Carbs | 14.15g | 5.42g |
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| Calories | 61kcal | 32kcal |
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| Sugar | 3.9g | 0.46g |
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| Fiber | 1.8g | 4g |
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| Calcium | 59mg | 232mg |
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| Iron | 2.1mg | 0.47mg |
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| Magnesium | 28mg | 27mg |
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| Phosphorus | 35mg | 25mg |
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| Potassium | 180mg | 213mg |
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| Sodium | 20mg | 17mg |
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| Zinc | 0.12mg | 0.21mg |
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| Copper | 0.12mg | 0.046mg |
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| Manganese | 0.481mg | 0.658mg |
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| Selenium | 1µg | 1.3µg |
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| Vitamin A | 1667IU | 5019IU |
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| Vitamin A RAE | 83µg | 251µg |
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| Vitamin E | 0.92mg | 2.26mg |
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| Vitamin C | 12mg | 35.3mg |
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| Vitamin B1 | 0.06mg | 0.054mg |
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| Vitamin B2 | 0.03mg | 0.13mg |
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| Vitamin B3 | 0.4mg | 0.742mg |
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| Vitamin B5 | 0.14mg | 0.267mg |
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| Vitamin B6 | 0.233mg | 0.165mg |
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| Folate | 64µg | 129µg |
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| Vitamin K | 47µg | 437.1µg |
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| Tryptophan | 0.012mg | 0.031mg |
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| Threonine | 0.063mg | 0.086mg |
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| Isoleucine | 0.052mg | 0.1mg |
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| Leucine | 0.096mg | 0.151mg |
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| Lysine | 0.078mg | 0.117mg |
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| Methionine | 0.018mg | 0.033mg |
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| Phenylalanine | 0.055mg | 0.087mg |
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| Valine | 0.056mg | 0.12mg |
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| Histidine | 0.025mg | 0.047mg |
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| Saturated Fat | 0.04g | 0.055g |
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| Monounsaturated Fat | 0.004g | 0.03g |
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| Polyunsaturated fat | 0.166g | 0.201g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Fats diet |
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| Low Carbs diet |
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| Low Calories diet |
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| Low Glycemic Index diet | Equal | |
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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
35%
147%
Minerals Daily Need Coverage Score
26%
25%
Comparison summary
Which food is lower in Sugar?
Marrow-stem Kale is lower in Sugar (difference - 3.44g)
Which food contains less Sodium?
Marrow-stem Kale contains less Sodium (difference - 3mg)
Which food is richer in vitamins?
Marrow-stem Kale is relatively richer in vitamins
Which food is lower in Saturated Fat?
Leek is lower in Saturated Fat (difference - 0.015g)
Which food is cheaper?
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?
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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.