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  6. Leek vs. Mustard Greens Raw

Leek vs. Mustard Greens Raw — In-Depth Nutrition Comparison

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What are the main differences between leek and mustard Greens Raw?

  • Leek is richer in folate and iron, yet mustard Greens Raw are richer in vitamin K, vitamin C, vitamin A, vitamin E, vitamin B2, potassium, fiber, and calcium.
  • Mustard Greens Raw' daily need coverage for vitamin K is 175% higher.
  • Leek has 5 times more folate than mustard Greens Raw. Leek has 64µg of folate, while mustard Greens Raw have 12µg.

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

Infographic

Leek vs Mustard Greens Raw 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
2
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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
Contains more IronIron +28%
Contains more ManganeseManganese +∞%
Contains more MagnesiumMagnesium +14.3%
Contains more CalciumCalcium +94.9%
Contains more PotassiumPotassium +113.3%
Contains more CopperCopper +37.5%
Contains more ZincZinc +108.3%
Contains more PhosphorusPhosphorus +65.7%
~equal in Sodium ~20mg
~equal in Selenium ~0.9µg

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
3
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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9% 0.27%
Contains more Vitamin B6Vitamin B6 +29.4%
Contains more FolateFolate +433.3%
Contains more CholineCholine +1800%
Contains more Vitamin CVitamin C +483.3%
Contains more Vitamin AVitamin A +81.9%
Contains more Vitamin EVitamin E +118.5%
Contains more Vitamin B1Vitamin B1 +33.3%
Contains more Vitamin B2Vitamin B2 +266.7%
Contains more Vitamin B3Vitamin B3 +100%
Contains more Vitamin B5Vitamin B5 +50%
Contains more Vitamin KVitamin K +447.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Leek Mustard Greens Raw DV% diff.
Vitamin K 47µg 257.5µg 175%
Vitamin C 12mg 70mg 64%
Manganese 0.481mg 21%
Folate 64µg 12µg 13%
Vitamin A 83µg 151µg 8%
Vitamin E 0.92mg 2.01mg 7%
Fiber 1.8g 3.2g 6%
Vitamin B2 0.03mg 0.11mg 6%
Iron 2.1mg 1.64mg 6%
Calcium 59mg 115mg 6%
Potassium 180mg 384mg 6%
Copper 0.12mg 0.165mg 5%
Vitamin B6 0.233mg 0.18mg 4%
Protein 1.5g 2.86g 3%
Vitamin B3 0.4mg 0.8mg 3%
Phosphorus 35mg 58mg 3%
Carbs 14.15g 4.67g 3%
Choline 9.5mg 0.5mg 2%
Calories 61kcal 27kcal 2%
Vitamin B1 0.06mg 0.08mg 2%
Polyunsaturated fat 0.166g 0.038g 1%
Zinc 0.12mg 0.25mg 1%
Vitamin B5 0.14mg 0.21mg 1%
Magnesium 28mg 32mg 1%
Fats 0.3g 0.42g 0%
Net carbs 12.35g 1.47g N/A
Sugar 3.9g 1.32g N/A
Sodium 20mg 20mg 0%
Selenium 1µg 0.9µg 0%
Saturated fat 0.04g 0.01g 0%
Monounsaturated fat 0.004g 0.092g 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
1
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 g
Contains more CarbsCarbs +203%
Contains more ProteinProtein +90.7%
Contains more FatsFats +40%
Contains more OtherOther +28.6%
~equal in Water ~90.7g

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% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 g
Contains more Poly. FatPolyunsaturated fat +336.8%
Contains less Sat. FatSaturated fat -75%
Contains more Mono. FatMonounsaturated fat +2200%

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 Raw - 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.