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 RAE, 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.
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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
+141.4%
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Magnesium
+115.4%
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Potassium
+11.1%
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Selenium
+66.7%
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Calcium
+100%
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Phosphorus
+20%
Contains
less
Sodium
-55%
Contains
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Zinc
+83.3%
Contains
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Copper
+21.7%
Equal in Potassium - 162
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Iron
+141.4%
Contains
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Magnesium
+115.4%
Contains
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Potassium
+11.1%
Contains
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Selenium
+66.7%
Contains
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Calcium
+100%
Contains
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Phosphorus
+20%
Contains
less
Sodium
-55%
Contains
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Zinc
+83.3%
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Copper
+21.7%
Equal in Potassium - 162
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.
4
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Vitamin B1
+46.3%
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Vitamin B5
+16.7%
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Vitamin B6
+137.8%
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Folate
+611.1%
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Vitamin A
+642.1%
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Vitamin E
+93.5%
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Vitamin C
+110.8%
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Vitamin B2
+110%
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Vitamin K
+1161.1%
Equal in Vitamin B3 - 0.433
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Vitamin B1
+46.3%
Contains
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Vitamin B5
+16.7%
Contains
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Vitamin B6
+137.8%
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Folate
+611.1%
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Vitamin A
+642.1%
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Vitamin E
+93.5%
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Vitamin C
+110.8%
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Vitamin B2
+110%
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Vitamin K
+1161.1%
Equal in Vitamin B3 - 0.433
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
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Carbs
+213.7%
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Other
+54.4%
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Protein
+70.7%
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Fats
+56.7%
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Water
+10.6%
Protein:
1.5 g
Fats:
0.3 g
Carbs:
14.15 g
Water:
83 g
Other:
1.05 g
Protein:
2.56 g
Fats:
0.47 g
Carbs:
4.51 g
Water:
91.78 g
Other:
0.68 g
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Carbs
+213.7%
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Other
+54.4%
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Protein
+70.7%
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Fats
+56.7%
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Water
+10.6%
Fat Type Comparison
Fat type breakdown side-by-side comparison
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Polyunsaturated fat
+260.9%
Contains
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Saturated Fat
-70%
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Monounsaturated Fat
+2650%
Saturated Fat:
0.04 g
Monounsaturated Fat:
0.004 g
Polyunsaturated fat:
0.166 g
Saturated Fat:
0.012 g
Monounsaturated Fat:
0.11 g
Polyunsaturated fat:
0.046 g
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Polyunsaturated fat
+260.9%
Contains
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Saturated Fat
-70%
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Monounsaturated Fat
+2650%
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Lower in Sugar | |||
Lower in Sodium | |||
Lower in Saturated Fat | |||
Lower in price | |||
Lower in Cholesterol | Equal | ||
Lower in Glycemic Index | Equal | ||
Rich in minerals | Equal | ||
Rich in vitamins | Equal |
All nutrients comparison - raw data values
Nutrient | Opinion | ||
Net carbs | 12.35g | 2.51g | |
Protein | 1.5g | 2.56g | |
Fats | 0.3g | 0.47g | |
Carbs | 14.15g | 4.51g | |
Calories | 61kcal | 26kcal | |
Sugar | 3.9g | 1.41g | |
Fiber | 1.8g | 2g | |
Calcium | 59mg | 118mg | |
Iron | 2.1mg | 0.87mg | |
Magnesium | 28mg | 13mg | |
Phosphorus | 35mg | 42mg | |
Potassium | 180mg | 162mg | |
Sodium | 20mg | 9mg | |
Zinc | 0.12mg | 0.22mg | |
Copper | 0.12mg | 0.146mg | |
Manganese | 0.481mg | ||
Selenium | 1µg | 0.6µg | |
Vitamin A | 1667IU | 12370IU | |
Vitamin A RAE | 83µg | 618µg | |
Vitamin E | 0.92mg | 1.78mg | |
Vitamin C | 12mg | 25.3mg | |
Vitamin B1 | 0.06mg | 0.041mg | |
Vitamin B2 | 0.03mg | 0.063mg | |
Vitamin B3 | 0.4mg | 0.433mg | |
Vitamin B5 | 0.14mg | 0.12mg | |
Vitamin B6 | 0.233mg | 0.098mg | |
Folate | 64µg | 9µg | |
Vitamin K | 47µg | 592.7µg | |
Tryptophan | 0.012mg | ||
Threonine | 0.063mg | ||
Isoleucine | 0.052mg | ||
Leucine | 0.096mg | ||
Lysine | 0.078mg | ||
Methionine | 0.018mg | ||
Phenylalanine | 0.055mg | ||
Valine | 0.056mg | ||
Histidine | 0.025mg | ||
Saturated Fat | 0.04g | 0.012g | |
Monounsaturated Fat | 0.004g | 0.11g | |
Polyunsaturated fat | 0.166g | 0.046g |
Which food is preferable for your diet?
is better in case of low diet
Low Fats diet | ||
Low Carbs diet | ||
Low Calories diet | ||
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%
201%
Minerals Daily Need Coverage Score
26%
17%
Comparison summary
Which food is lower in Sugar?
Mustard Greens is lower in Sugar (difference - 2.49g)
Which food contains less Sodium?
Mustard Greens contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Mustard Greens is lower in Saturated Fat (difference - 0.028g)
Which food is cheaper?
Leek is cheaper (difference - $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.
Which food is richer in vitamins?
?
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.