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Leek vs Spinach - In-Depth Nutrition Comparison

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Summary of differences between Leek and Spinach

  • Leek has less Vitamin K, Vitamin A RAE, Folate, Manganese, Vitamin C, Vitamin B2, Magnesium, Potassium, Iron, and Vitamin E than Spinach.
  • Spinach covers your daily need of Vitamin K 363% more than Leek.

These are the specific foods used in this comparison Leeks, (bulb and lower leaf-portion), raw and Spinach, raw.

Infographic

Leek vs Spinach 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
Leek
1
:
Contains less Sodium -74.7%
Contains more Calcium +67.8%
Contains more Iron +29%
Contains more Magnesium +182.1%
Contains more Phosphorus +40%
Contains more Potassium +210%
Contains more Zinc +341.7%
Equal in Copper - 0.13
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 79% 20% 15% 16% 3% 4% 40%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 30% 102% 57% 22% 50% 11% 15% 44%
Contains less Sodium -74.7%
Contains more Calcium +67.8%
Contains more Iron +29%
Contains more Magnesium +182.1%
Contains more Phosphorus +40%
Contains more Potassium +210%
Contains more Zinc +341.7%
Equal in Copper - 0.13

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 B5 +115.4%
Contains more Vitamin B6 +19.5%
Contains more Vitamin A +462.5%
Contains more Vitamin E +120.7%
Contains more Vitamin C +134.2%
Contains more Vitamin B1 +30%
Contains more Vitamin B2 +530%
Contains more Vitamin B3 +81%
Contains more Folate +203.1%
Contains more Vitamin K +927.4%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 101% 19% 0% 40% 15% 7% 8% 9% 54% 48% 0% 118%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 1208%
Contains more Vitamin B5 +115.4%
Contains more Vitamin B6 +19.5%
Contains more Vitamin A +462.5%
Contains more Vitamin E +120.7%
Contains more Vitamin C +134.2%
Contains more Vitamin B1 +30%
Contains more Vitamin B2 +530%
Contains more Vitamin B3 +81%
Contains more Folate +203.1%
Contains more Vitamin K +927.4%

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

All nutrients comparison - raw data values

Nutrient Leek Spinach Opinion
Net carbs 12.35g 1.43g Leek
Protein 1.5g 2.86g Spinach
Fats 0.3g 0.39g Spinach
Carbs 14.15g 3.63g Leek
Calories 61kcal 23kcal Leek
Starch g g
Fructose g 0.15g Spinach
Sugar 3.9g 0.42g Spinach
Fiber 1.8g 2.2g Spinach
Calcium 59mg 99mg Spinach
Iron 2.1mg 2.71mg Spinach
Magnesium 28mg 79mg Spinach
Phosphorus 35mg 49mg Spinach
Potassium 180mg 558mg Spinach
Sodium 20mg 79mg Leek
Zinc 0.12mg 0.53mg Spinach
Copper 0.12mg 0.13mg Spinach
Vitamin A 1667IU 9377IU Spinach
Vitamin E 0.92mg 2.03mg Spinach
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 12mg 28.1mg Spinach
Vitamin B1 0.06mg 0.078mg Spinach
Vitamin B2 0.03mg 0.189mg Spinach
Vitamin B3 0.4mg 0.724mg Spinach
Vitamin B5 0.14mg 0.065mg Leek
Vitamin B6 0.233mg 0.195mg Leek
Folate 64µg 194µg Spinach
Vitamin B12 0µg 0µg
Vitamin K 47µg 482.9µg Spinach
Tryptophan 0.012mg 0.039mg Spinach
Threonine 0.063mg 0.122mg Spinach
Isoleucine 0.052mg 0.147mg Spinach
Leucine 0.096mg 0.223mg Spinach
Lysine 0.078mg 0.174mg Spinach
Methionine 0.018mg 0.053mg Spinach
Phenylalanine 0.055mg 0.129mg Spinach
Valine 0.056mg 0.161mg Spinach
Histidine 0.025mg 0.064mg Spinach
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.04g 0.063g Leek
Monounsaturated Fat 0.004g 0.01g Spinach
Polyunsaturated fat 0.166g 0.165g Leek

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Leek Spinach
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet Equal

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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
181
Spinach
Mineral Summary Score
24
Leek
41
Spinach

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%
Spinach
Carbohydrates
14%
Leek
4%
Spinach
Fats
1%
Leek
2%
Spinach

Comparison summary

Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 3.48g)
Which food is cheaper?
Spinach
Spinach is cheaper (difference - $0.2)
Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food is richer in vitamins?
Spinach
Spinach is relatively richer in vitamins
Which food contains less Sodium?
Leek
Leek contains less Sodium (difference - 59mg)
Which food is lower in Saturated Fat?
Leek
Leek is lower in Saturated Fat (difference - 0.023g)
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)

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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.