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  6. Leek vs. Mustard Greens

Leek vs. Mustard Greens — In-Depth Nutrition Comparison

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What are the differences between leek and mustard Greens?

  • Leek is higher in iron, folate, and vitamin B6, yet mustard Greens is higher in vitamin K, vitamin A, vitamin C, calcium, and vitamin E.
  • Mustard Greens's daily need coverage for vitamin K is 455% more.
  • Leek has 24 times more choline than mustard Greens. While leek has 9.5mg of choline, mustard Greens has only 0.4mg.

We used Leeks, (bulb and lower leaf-portion), raw and Mustard greens, cooked, boiled, drained, without salt types in this article.

Infographic

Leek vs Mustard Greens 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
4
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 9.3% 35% 14% 33% 49% 6% 18% 1.2% 0% 3.3%
Contains more MagnesiumMagnesium +115.4%
Contains more IronIron +141.4%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +66.7%
Contains more CalciumCalcium +100%
Contains more CopperCopper +21.7%
Contains more ZincZinc +83.3%
Contains more PhosphorusPhosphorus +20%
Contains less SodiumSodium -55%
~equal in Potassium ~162mg

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
5
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 84% 206% 36% 0% 10% 15% 8.1% 7.2% 23% 0% 1482% 6.8% 0.22%
Contains more Vitamin B1Vitamin B1 +46.3%
Contains more Vitamin B5Vitamin B5 +16.7%
Contains more Vitamin B6Vitamin B6 +137.8%
Contains more FolateFolate +611.1%
Contains more CholineCholine +2275%
Contains more Vitamin CVitamin C +110.8%
Contains more Vitamin AVitamin A +644.6%
Contains more Vitamin EVitamin E +93.5%
Contains more Vitamin B2Vitamin B2 +110%
Contains more Vitamin KVitamin K +1161.1%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.433mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Leek Mustard Greens DV% diff.
Vitamin K 47µg 592.7µg 455%
Vitamin A 83µg 618µg 59%
Manganese 0.481mg 21%
Vitamin C 12mg 25.3mg 15%
Iron 2.1mg 0.87mg 15%
Folate 64µg 9µg 14%
Vitamin B6 0.233mg 0.098mg 10%
Calcium 59mg 118mg 6%
Vitamin E 0.92mg 1.78mg 6%
Magnesium 28mg 13mg 4%
Carbs 14.15g 4.51g 3%
Vitamin B2 0.03mg 0.063mg 3%
Copper 0.12mg 0.146mg 3%
Calories 61kcal 26kcal 2%
Choline 9.5mg 0.4mg 2%
Protein 1.5g 2.56g 2%
Vitamin B1 0.06mg 0.041mg 2%
Polyunsaturated fat 0.166g 0.046g 1%
Selenium 1µg 0.6µg 1%
Zinc 0.12mg 0.22mg 1%
Fiber 1.8g 2g 1%
Potassium 180mg 162mg 1%
Phosphorus 35mg 42mg 1%
Fats 0.3g 0.47g 0%
Net carbs 12.35g 2.51g N/A
Sugar 3.9g 1.41g N/A
Sodium 20mg 9mg 0%
Vitamin B3 0.4mg 0.433mg 0%
Vitamin B5 0.14mg 0.12mg 0%
Saturated fat 0.04g 0.012g 0%
Monounsaturated fat 0.004g 0.11g 0%
Tryptophan 0.012mg 0%
Threonine 0.063mg 0%
Isoleucine 0.052mg 0%
Leucine 0.096mg 0%
Lysine 0.078mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.055mg 0%
Valine 0.056mg 0%
Histidine 0.025mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leek
Leek
2
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
3% 5% 92%
Protein: 2.56 g
Fats: 0.47 g
Carbs: 4.51 g
Water: 91.78 g
Other: 0.68 g
Contains more CarbsCarbs +213.7%
Contains more OtherOther +54.4%
Contains more ProteinProtein +70.7%
Contains more FatsFats +56.7%
Contains more WaterWater +10.6%

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% 65% 27%
Saturated fat: Sat. Fat 0.012 g
Monounsaturated fat: Mono. Fat 0.11 g
Polyunsaturated fat: Poly. Fat 0.046 g
Contains more Poly. FatPolyunsaturated fat +260.9%
Contains less Sat. FatSaturated fat -70%
Contains more Mono. FatMonounsaturated fat +2650%

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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 Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169257/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.