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  6. Leek vs. Spinach

Leek vs. Spinach — In-Depth Nutrition Comparison

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The main differences between Leek and Spinach

  • Spinach is richer than Leek in Vitamin K, Vitamin A RAE, Folate, Manganese, Iron, Vitamin B2, Magnesium, Potassium, Vitamin E , and Calcium.
  • Daily need coverage for Vitamin K from Spinach is 372% higher.

Food types used in this article are Leeks, (bulb and lower leaf-portion), raw and Spinach, cooked, boiled, drained, without salt.

Infographic

Leek vs Spinach 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
1
:
9
Spinach
Spinach
Contains less Sodium -71.4%
Contains more Calcium +130.5%
Contains more Iron +70%
Contains more Magnesium +210.7%
Contains more Phosphorus +60%
Contains more Potassium +158.9%
Contains more Zinc +533.3%
Contains more Copper +45%
Contains more Manganese +94.4%
Contains more Selenium +50%
Leek
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 79% 20% 15% 16% 3% 4% 40% 63% 6%
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Contains less Sodium -71.4%
Contains more Calcium +130.5%
Contains more Iron +70%
Contains more Magnesium +210.7%
Contains more Phosphorus +60%
Contains more Potassium +158.9%
Contains more Zinc +533.3%
Contains more Copper +45%
Contains more Manganese +94.4%
Contains more Selenium +50%

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
1
:
9
Spinach
Spinach
Contains more Vitamin C +22.4%
Contains more Vitamin A +528.7%
Contains more Vitamin E +126.1%
Contains more Vitamin B1 +58.3%
Contains more Vitamin B2 +686.7%
Contains more Vitamin B3 +22.5%
Contains more Folate +128.1%
Contains more Vitamin K +950.2%
Equal in Vitamin B5 - 0.145
Equal in Vitamin B6 - 0.242
Leek
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%
Spinach
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
Contains more Vitamin C +22.4%
Contains more Vitamin A +528.7%
Contains more Vitamin E +126.1%
Contains more Vitamin B1 +58.3%
Contains more Vitamin B2 +686.7%
Contains more Vitamin B3 +22.5%
Contains more Folate +128.1%
Contains more Vitamin K +950.2%
Equal in Vitamin B5 - 0.145
Equal in Vitamin B6 - 0.242

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leek
Leek
2
:
3
Spinach
Spinach
Contains more Fats +15.4%
Contains more Carbs +277.3%
Contains more Protein +98%
Contains more Other +72.4%
Equal in Water - 91.21
Leek
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Spinach
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
Contains more Fats +15.4%
Contains more Carbs +277.3%
Contains more Protein +98%
Contains more Other +72.4%
Equal in Water - 91.21

Fat Type Comparison

Fat type breakdown side-by-side comparison
Leek
Leek
2
:
1
Spinach
Spinach
Contains more Polyunsaturated fat +52.3%
Contains more Monounsaturated Fat +50%
Equal in Saturated Fat - 0.043
Leek
19% 2% 79%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.166 g
Spinach
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
Contains more Polyunsaturated fat +52.3%
Contains more Monounsaturated Fat +50%
Equal in Saturated Fat - 0.043

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the 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 1.35g Leek
Protein 1.5g 2.97g Spinach
Fats 0.3g 0.26g Leek
Carbs 14.15g 3.75g Leek
Calories 61kcal 23kcal Leek
Sugar 3.9g 0.43g Spinach
Fiber 1.8g 2.4g Spinach
Calcium 59mg 136mg Spinach
Iron 2.1mg 3.57mg Spinach
Magnesium 28mg 87mg Spinach
Phosphorus 35mg 56mg Spinach
Potassium 180mg 466mg Spinach
Sodium 20mg 70mg Leek
Zinc 0.12mg 0.76mg Spinach
Copper 0.12mg 0.174mg Spinach
Manganese 0.481mg 0.935mg Spinach
Selenium 1µg 1.5µg Spinach
Vitamin A 1667IU 10481IU Spinach
Vitamin A RAE 83µg 524µg Spinach
Vitamin E 0.92mg 2.08mg Spinach
Vitamin C 12mg 9.8mg Leek
Vitamin B1 0.06mg 0.095mg Spinach
Vitamin B2 0.03mg 0.236mg Spinach
Vitamin B3 0.4mg 0.49mg Spinach
Vitamin B5 0.14mg 0.145mg Spinach
Vitamin B6 0.233mg 0.242mg Spinach
Folate 64µg 146µg Spinach
Vitamin K 47µg 493.6µg Spinach
Tryptophan 0.012mg 0.04mg Spinach
Threonine 0.063mg 0.127mg Spinach
Isoleucine 0.052mg 0.152mg Spinach
Leucine 0.096mg 0.231mg Spinach
Lysine 0.078mg 0.182mg Spinach
Methionine 0.018mg 0.055mg Spinach
Phenylalanine 0.055mg 0.134mg Spinach
Valine 0.056mg 0.168mg Spinach
Histidine 0.025mg 0.066mg Spinach
Saturated Fat 0.04g 0.043g Leek
Monounsaturated Fat 0.004g 0.006g Spinach
Polyunsaturated fat 0.166g 0.109g 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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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%
Leek
183%
Spinach
Minerals Daily Need Coverage Score
26%
Leek
52%
Spinach

Comparison summary

Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 3.47g)
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 - 50mg)
Which food is lower in Saturated Fat?
Leek
Leek is lower in Saturated Fat (difference - 0.003g)
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

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. Spinach - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.