Foodstruct Advanced Nutrition Search | Diet Analysis | Glycemic index chart | Insulin index chart | Blog

Leek vs Watercress - In-Depth Nutrition Comparison

Compare

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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Iron +950%
Contains more Magnesium +33.3%
Contains less Sodium -51.2%
Contains more Copper +55.8%
Contains more Calcium +103.4%
Contains more Phosphorus +71.4%
Contains more Potassium +83.3%
Equal in Zinc - 0.11
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 79% 20% 15% 16% 3% 4% 40%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 36% 8% 15% 26% 30% 6% 3% 26%
Contains more Iron +950%
Contains more Magnesium +33.3%
Contains less Sodium -51.2%
Contains more Copper +55.8%
Contains more Calcium +103.4%
Contains more Phosphorus +71.4%
Contains more Potassium +83.3%
Equal in Zinc - 0.11

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
3
:
Contains more Vitamin B3 +100%
Contains more Vitamin B6 +80.6%
Contains more Folate +611.1%
Contains more Vitamin A +91.4%
Contains more Vitamin C +258.3%
Contains more Vitamin B1 +50%
Contains more Vitamin B2 +300%
Contains more Vitamin B5 +121.4%
Contains more Vitamin K +431.9%
Equal in Vitamin E - 1
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 192% 20% 0% 144% 23% 28% 4% 19% 30% 7% 0% 625%
Contains more Vitamin B3 +100%
Contains more Vitamin B6 +80.6%
Contains more Folate +611.1%
Contains more Vitamin A +91.4%
Contains more Vitamin C +258.3%
Contains more Vitamin B1 +50%
Contains more Vitamin B2 +300%
Contains more Vitamin B5 +121.4%
Contains more Vitamin K +431.9%
Equal in Vitamin E - 1

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

All nutrients comparison - raw data values

Nutrient Leek Watercress Opinion
Net carbs 12.35g 0.79g Leek
Protein 1.5g 2.3g Watercress
Fats 0.3g 0.1g Leek
Carbs 14.15g 1.29g Leek
Calories 61kcal 11kcal Leek
Starch g g
Fructose g g
Sugar 3.9g 0.2g Watercress
Fiber 1.8g 0.5g Leek
Calcium 59mg 120mg Watercress
Iron 2.1mg 0.2mg Leek
Magnesium 28mg 21mg Leek
Phosphorus 35mg 60mg Watercress
Potassium 180mg 330mg Watercress
Sodium 20mg 41mg Leek
Zinc 0.12mg 0.11mg Leek
Copper 0.12mg 0.077mg Leek
Vitamin A 1667IU 3191IU Watercress
Vitamin E 0.92mg 1mg Watercress
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 12mg 43mg Watercress
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
Folate 64µg 9µg Leek
Vitamin B12 0µg 0µg
Vitamin K 47µg 250µg Watercress
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
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.04g 0.027g Watercress
Monounsaturated Fat 0.004g 0.008g Watercress
Polyunsaturated fat 0.166g 0.035g Leek

Which food is preferable for your diet?

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

People also compare

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
91
Watercress
Mineral Summary Score
24
Leek
18
Watercress

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
14%
Watercress
Carbohydrates
14%
Leek
1%
Watercress
Fats
1%
Leek
0%
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 is richer in vitamins?
Watercress
Watercress is relatively richer in vitamins
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.

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. 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.