Leek vs. Watercress — In-Depth Nutrition Comparison
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What are the differences between Leek and Watercress?
- Leek is higher in Iron, Folate, Manganese, Vitamin B6, and Fiber, yet Watercress is higher in Vitamin K, Vitamin C, Vitamin A, Vitamin B2, and Calcium.
- Watercress's daily need coverage for Vitamin K is 169% more.
- Leek has 11 times more Iron than Watercress. While Leek has 2.1mg of Iron, Watercress has only 0.2mg.
We used Leeks, (bulb and lower leaf-portion), raw and Watercress, raw 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 more MagnesiumMagnesium | +33.3% |
| Contains more IronIron | +950% |
| Contains more CopperCopper | +55.8% |
| Contains less SodiumSodium | -51.2% |
| Contains more ManganeseManganese | +97.1% |
| Contains more CalciumCalcium | +103.4% |
| Contains more PotassiumPotassium | +83.3% |
| Contains more PhosphorusPhosphorus | +71.4% |
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.
| Contains more Vitamin B3Vitamin B3 | +100% |
| Contains more Vitamin B6Vitamin B6 | +80.6% |
| Contains more FolateFolate | +611.1% |
| Contains more Vitamin CVitamin C | +258.3% |
| Contains more Vitamin AVitamin A | +91.4% |
| Contains more Vitamin B1Vitamin B1 | +50% |
| Contains more Vitamin B2Vitamin B2 | +300% |
| Contains more Vitamin B5Vitamin B5 | +121.4% |
| Contains more Vitamin KVitamin K | +431.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
1.5 g
Fats:
0.3 g
Carbs:
14.15 g
Water:
83 g
Other:
1.05 g
Protein:
2.3 g
Fats:
0.1 g
Carbs:
1.29 g
Water:
95.11 g
Other:
1.2 g
| Contains more FatsFats | +200% |
| Contains more CarbsCarbs | +996.9% |
| Contains more ProteinProtein | +53.3% |
| Contains more WaterWater | +14.6% |
| Contains more OtherOther | +14.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.04 g
Monounsaturated Fat:
Mono. Fat
0.004 g
Polyunsaturated fat:
Poly. Fat
0.166 g
Saturated Fat:
Sat. Fat
0.027 g
Monounsaturated Fat:
Mono. Fat
0.008 g
Polyunsaturated fat:
Poly. Fat
0.035 g
| Contains more Poly. FatPolyunsaturated fat | +374.3% |
| Contains less Sat. FatSaturated Fat | -32.5% |
| Contains more Mono. FatMonounsaturated Fat | +100% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in price |
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| Lower in Sodium |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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Opinion |
| Calories | 61kcal | 11kcal |
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| Protein | 1.5g | 2.3g |
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| Fats | 0.3g | 0.1g |
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| Vitamin C | 12mg | 43mg |
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| Net carbs | 12.35g | 0.79g |
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| Carbs | 14.15g | 1.29g |
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| Magnesium | 28mg | 21mg |
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| Calcium | 59mg | 120mg |
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| Potassium | 180mg | 330mg |
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| Iron | 2.1mg | 0.2mg |
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| Sugar | 3.9g | 0.2g |
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| Fiber | 1.8g | 0.5g |
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| Copper | 0.12mg | 0.077mg |
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| Zinc | 0.12mg | 0.11mg |
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| Phosphorus | 35mg | 60mg |
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| Sodium | 20mg | 41mg |
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| Vitamin A | 1667IU | 3191IU |
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| Vitamin A | 83µg | 160µg |
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| Vitamin E | 0.92mg | 1mg |
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| Manganese | 0.481mg | 0.244mg |
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| Selenium | 1µg | 0.9µg |
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| Vitamin B1 | 0.06mg | 0.09mg |
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| Vitamin B2 | 0.03mg | 0.12mg |
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| Vitamin B3 | 0.4mg | 0.2mg |
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| Vitamin B5 | 0.14mg | 0.31mg |
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| Vitamin B6 | 0.233mg | 0.129mg |
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| Vitamin K | 47µg | 250µg |
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| Folate | 64µg | 9µg |
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| Choline | 9.5mg | 9mg |
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| Saturated Fat | 0.04g | 0.027g |
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| Monounsaturated Fat | 0.004g | 0.008g |
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| Polyunsaturated fat | 0.166g | 0.035g |
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| Tryptophan | 0.012mg | 0.03mg |
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| Threonine | 0.063mg | 0.133mg |
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| Isoleucine | 0.052mg | 0.093mg |
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| Leucine | 0.096mg | 0.166mg |
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| Lysine | 0.078mg | 0.134mg |
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| Methionine | 0.018mg | 0.02mg |
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| Phenylalanine | 0.055mg | 0.114mg |
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| Valine | 0.056mg | 0.137mg |
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| Histidine | 0.025mg | 0.04mg |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| 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
32%
84%
Minerals Daily Need Coverage Score
26%
18%
Comparison summary
Which food is lower in Sugar?
Watercress is lower in Sugar (difference - 3.7g)
Which food is lower in Saturated Fat?
Watercress is lower in Saturated Fat (difference - 0.013g)
Which food is cheaper?
Watercress is cheaper (difference - $0.4)
Which food contains less Sodium?
Leek contains less Sodium (difference - 21mg)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (32)
Which food is richer in minerals?
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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?
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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.