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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 RAE, 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.

Infographic

Leek vs Watercress 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
5
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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
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%
~equal in Zinc ~0.11mg
~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
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% 100% 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 143% 191% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
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%
~equal in Vitamin E ~1mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~9mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leek
2
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
2% 95%
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
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
39% 11% 50%
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.
Leek Watercress
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Leek Watercress Opinion
Calories 61kcal 11kcal Leek
Protein 1.5g 2.3g Watercress
Fats 0.3g 0.1g Leek
Vitamin C 12mg 43mg Watercress
Net carbs 12.35g 0.79g Leek
Carbs 14.15g 1.29g Leek
Magnesium 28mg 21mg Leek
Calcium 59mg 120mg Watercress
Potassium 180mg 330mg Watercress
Iron 2.1mg 0.2mg Leek
Sugar 3.9g 0.2g Watercress
Fiber 1.8g 0.5g Leek
Copper 0.12mg 0.077mg Leek
Zinc 0.12mg 0.11mg Leek
Phosphorus 35mg 60mg Watercress
Sodium 20mg 41mg Leek
Vitamin A 1667IU 3191IU Watercress
Vitamin A RAE 83µg 160µg Watercress
Vitamin E 0.92mg 1mg Watercress
Manganese 0.481mg 0.244mg Leek
Selenium 1µg 0.9µg Leek
Vitamin B1 0.06mg 0.09mg Watercress
Vitamin B2 0.03mg 0.12mg Watercress
Vitamin B3 0.4mg 0.2mg Leek
Vitamin B5 0.14mg 0.31mg Watercress
Vitamin B6 0.233mg 0.129mg Leek
Vitamin K 47µg 250µg Watercress
Folate 64µg 9µg Leek
Choline 9.5mg 9mg Leek
Saturated Fat 0.04g 0.027g Watercress
Monounsaturated Fat 0.004g 0.008g Watercress
Polyunsaturated fat 0.166g 0.035g Leek
Tryptophan 0.012mg 0.03mg Watercress
Threonine 0.063mg 0.133mg Watercress
Isoleucine 0.052mg 0.093mg Watercress
Leucine 0.096mg 0.166mg Watercress
Lysine 0.078mg 0.134mg Watercress
Methionine 0.018mg 0.02mg Watercress
Phenylalanine 0.055mg 0.114mg Watercress
Valine 0.056mg 0.137mg Watercress
Histidine 0.025mg 0.04mg Watercress

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Leek Watercress
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
32%
Leek
84%
Watercress
Minerals Daily Need Coverage Score
26%
Leek
18%
Watercress

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 3.7g)
Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 0.013g)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $0.4)
Which food contains less Sodium?
Leek
Leek contains less Sodium (difference - 21mg)
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.

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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.