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  6. Leek vs. Mustard

Leek vs. Mustard — In-Depth Nutrition Comparison

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Important differences between leek and mustard

  • Leek has more vitamin K, vitamin A, folate, vitamin C, and vitamin B6; however, mustard has more selenium, phosphorus, vitamin B1, and fiber.
  • Mustard's daily need coverage for selenium is 59% more.
  • Leek has 40 times more vitamin C than mustard. Leek has 12mg of vitamin C, while mustard has 0.3mg.
  • Leek is lower in sodium.

The food varieties used in the comparison are Leeks, (bulb and lower leaf-portion), raw and Mustard, prepared, yellow.

Infographic

Leek vs Mustard infographic
Infographic link

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.
Leek
Leek
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 20% 18% 16% 79% 40% 3.3% 15% 2.6% 63% 5.5%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 19% 13% 60% 25% 17% 46% 144% 55% 183%
Contains more PotassiumPotassium +18.4%
Contains more IronIron +30.4%
Contains more CopperCopper +62.2%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +14%
Contains more MagnesiumMagnesium +71.4%
Contains more ZincZinc +433.3%
Contains more PhosphorusPhosphorus +208.6%
Contains more SeleniumSelenium +3250%
~equal in Calcium ~63mg

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.
Leek
Leek
6
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 40% 28% 18% 0% 15% 6.9% 7.5% 8.4% 54% 0% 118% 48% 5.2%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1% 1.7% 7.2% 0% 44% 16% 11% 15% 16% 0% 3.5% 5.3% 12%
Contains more Vitamin CVitamin C +3900%
Contains more Vitamin AVitamin A +1560%
Contains more Vitamin EVitamin E +155.6%
Contains more Vitamin B6Vitamin B6 +232.9%
Contains more Vitamin KVitamin K +3257.1%
Contains more FolateFolate +814.3%
Contains more Vitamin B1Vitamin B1 +195%
Contains more Vitamin B2Vitamin B2 +133.3%
Contains more Vitamin B3Vitamin B3 +41.3%
Contains more Vitamin B5Vitamin B5 +81.4%
Contains more CholineCholine +135.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Leek Mustard DV% diff.
Selenium 1µg 33.5µg 59%
Sodium 20mg 1104mg 47%
Vitamin K 47µg 1.4µg 38%
Folate 64µg 7µg 14%
Vitamin B6 0.233mg 0.07mg 13%
Vitamin C 12mg 0.3mg 13%
Vitamin B1 0.06mg 0.177mg 10%
Phosphorus 35mg 108mg 10%
Fiber 1.8g 4g 9%
Vitamin A 83µg 5µg 9%
Iron 2.1mg 1.61mg 6%
Zinc 0.12mg 0.64mg 5%
Copper 0.12mg 0.074mg 5%
Monounsaturated fat 0.004g 2.182g 5%
Magnesium 28mg 48mg 5%
Fats 0.3g 3.34g 5%
Vitamin E 0.92mg 0.36mg 4%
Polyunsaturated fat 0.166g 0.774g 4%
Protein 1.5g 3.74g 4%
Manganese 0.481mg 0.422mg 3%
Carbs 14.15g 5.83g 3%
Vitamin B2 0.03mg 0.07mg 3%
Choline 9.5mg 22.4mg 2%
Vitamin B5 0.14mg 0.254mg 2%
Saturated fat 0.04g 0.214g 1%
Potassium 180mg 152mg 1%
Vitamin B3 0.4mg 0.565mg 1%
Calories 61kcal 60kcal 0%
Net carbs 12.35g 1.83g N/A
Calcium 59mg 63mg 0%
Sugar 3.9g 0.92g N/A
Starch 0.64g 0%
Trans fat 0g 0.009g N/A
Tryptophan 0.012mg 0.009mg 0%
Threonine 0.063mg 0.167mg 0%
Isoleucine 0.052mg 0.146mg 0%
Leucine 0.096mg 0.292mg 0%
Lysine 0.078mg 0.264mg 0%
Methionine 0.018mg 0.076mg 0%
Phenylalanine 0.055mg 0.161mg 0%
Valine 0.056mg 0.189mg 0%
Histidine 0.025mg 0.119mg 0%
Fructose 0.23g 0%
Omega-3 - ALA 0.373g N/A
Omega-3 - Eicosatrienoic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A
Omega-6 - Linoleic acid 0.358g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leek
Leek
1
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
4% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 g
Contains more CarbsCarbs +142.7%
Contains more ProteinProtein +149.3%
Contains more FatsFats +1013.3%
Contains more OtherOther +221%
~equal in Water ~83.72g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Leek
Leek
1
19% 2% 79%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.166 g
7% 69% 24%
Saturated fat: Sat. Fat 0.214 g
Monounsaturated fat: Mono. Fat 2.182 g
Polyunsaturated fat: Poly. Fat 0.774 g
Contains less Sat. FatSaturated fat -81.3%
Contains more Mono. FatMonounsaturated fat +54450%
Contains more Poly. FatPolyunsaturated fat +366.3%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/nutrients
  2. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/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.