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Leek vs Mustard Greens - In-Depth Nutrition Comparison

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What are the main differences between Leek and Mustard Greens?

  • Leek is richer in Folate, and Iron, yet Mustard Greens are richer in Vitamin K, Vitamin C, Vitamin A, Vitamin E , Vitamin B2, Potassium, Fiber, and Calcium.
  • Mustard Greens' daily need coverage for Vitamin K is 175% higher.
  • Leek has 5 times more Folate than Mustard Greens. Leek has 64µg of Folate, while Mustard Greens have 12µg.

We used Leeks, (bulb and lower leaf-portion), raw and Mustard greens, raw types in this comparison.

Infographic

Leek vs Mustard Greens 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 +28%
Contains more Calcium +94.9%
Contains more Potassium +113.3%
Contains more Magnesium +14.3%
Contains more Copper +37.5%
Contains more Zinc +108.3%
Contains more Phosphorus +65.7%
Equal in Sodium - 20
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 79% 18% 16% 20% 40% 4% 15% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 62% 35% 34% 23% 56% 7% 25% 3%
Contains more Iron +28%
Contains more Calcium +94.9%
Contains more Potassium +113.3%
Contains more Magnesium +14.3%
Contains more Copper +37.5%
Contains more Zinc +108.3%
Contains more Phosphorus +65.7%
Equal in Sodium - 20

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 B6 +29.4%
Contains more Folate +433.3%
Contains more Vitamin C +483.3%
Contains more Vitamin A +81.4%
Contains more Vitamin E +118.5%
Contains more Vitamin B1 +33.3%
Contains more Vitamin B2 +266.7%
Contains more Vitamin B3 +100%
Contains more Vitamin B5 +50%
Contains more Vitamin K +447.9%
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 234% 182% 41% 0% 20% 26% 15% 13% 42% 0% 644% 9%
Contains more Vitamin B6 +29.4%
Contains more Folate +433.3%
Contains more Vitamin C +483.3%
Contains more Vitamin A +81.4%
Contains more Vitamin E +118.5%
Contains more Vitamin B1 +33.3%
Contains more Vitamin B2 +266.7%
Contains more Vitamin B3 +100%
Contains more Vitamin B5 +50%
Contains more Vitamin K +447.9%

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
102
Mustard Greens
Mineral Summary Score
24
Leek
30
Mustard Greens

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
17%
Mustard Greens
Carbohydrates
14%
Leek
5%
Mustard Greens
Fats
1%
Leek
2%
Mustard Greens

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 Mustard Greens
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Sodium Equal
Lower in glycemic index Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Leek Mustard Greens
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?
Mustard Greens
Mustard Greens is lower in Sugar (difference - 2.58g)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.03g)
Which food is richer in minerals?
Mustard Greens
Mustard Greens is relatively richer in minerals
Which food is richer in vitamins?
Mustard Greens
Mustard Greens is relatively richer in vitamins
Which food is cheaper?
Leek
Leek is cheaper (difference - $1)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (20 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)

All nutrients comparison - raw data values

Nutrient Leek Mustard Greens Opinion
Calories 61 27 Leek
Protein 1.5 2.86 Mustard Greens
Fats 0.3 0.42 Mustard Greens
Vitamin C 12 70 Mustard Greens
Carbs 14.15 4.67 Leek
Cholesterol 0 0
Vitamin D 0 0
Iron 2.1 1.64 Leek
Calcium 59 115 Mustard Greens
Potassium 180 384 Mustard Greens
Magnesium 28 32 Mustard Greens
Sugar 3.9 1.32 Mustard Greens
Fiber 1.8 3.2 Mustard Greens
Copper 0.12 0.165 Mustard Greens
Zinc 0.12 0.25 Mustard Greens
Starch
Phosphorus 35 58 Mustard Greens
Sodium 20 20
Vitamin A 1667 3024 Mustard Greens
Vitamin E 0.92 2.01 Mustard Greens
Vitamin D 0 0
Vitamin B1 0.06 0.08 Mustard Greens
Vitamin B2 0.03 0.11 Mustard Greens
Vitamin B3 0.4 0.8 Mustard Greens
Vitamin B5 0.14 0.21 Mustard Greens
Vitamin B6 0.233 0.18 Leek
Vitamin B12 0 0
Vitamin K 47 257.5 Mustard Greens
Folate 64 12 Leek
Trans Fat 0 0
Saturated Fat 0.04 0.01 Mustard Greens
Monounsaturated Fat 0.004 0.092 Mustard Greens
Polyunsaturated fat 0.166 0.038 Leek
Tryptophan 0.012 Leek
Threonine 0.063 Leek
Isoleucine 0.052 Leek
Leucine 0.096 Leek
Lysine 0.078 Leek
Methionine 0.018 Leek
Phenylalanine 0.055 Leek
Valine 0.056 Leek
Histidine 0.025 Leek
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. Mustard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.