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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, 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
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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
5
:
Contains more Iron +950%
Contains more Magnesium +33.3%
Contains more Copper +55.8%
Contains less Sodium -51.2%
Contains more Calcium +103.4%
Contains more Potassium +83.3%
Contains more Phosphorus +71.4%
Equal in Zinc - 0.11
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 79% 18% 16% 20% 40% 4% 15% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 8% 36% 30% 15% 26% 3% 26% 6%
Contains more Iron +950%
Contains more Magnesium +33.3%
Contains more Copper +55.8%
Contains less Sodium -51.2%
Contains more Calcium +103.4%
Contains more Potassium +83.3%
Contains more Phosphorus +71.4%
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 C +258.3%
Contains more Vitamin A +91.4%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 40% 101% 19% 0% 15% 7% 8% 9% 54% 0% 118% 48%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 144% 192% 20% 0% 23% 28% 4% 19% 30% 0% 625% 7%
Contains more Vitamin B3 +100%
Contains more Vitamin B6 +80.6%
Contains more Folate +611.1%
Contains more Vitamin C +258.3%
Contains more Vitamin A +91.4%
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 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 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

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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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.

All nutrients comparison - raw data values

Nutrient Leek Watercress Opinion
Calories 61 11 Leek
Protein 1.5 2.3 Watercress
Fats 0.3 0.1 Leek
Vitamin C 12 43 Watercress
Carbs 14.15 1.29 Leek
Cholesterol 0 0
Vitamin D 0 0
Iron 2.1 0.2 Leek
Calcium 59 120 Watercress
Potassium 180 330 Watercress
Magnesium 28 21 Leek
Sugar 3.9 0.2 Watercress
Fiber 1.8 0.5 Leek
Copper 0.12 0.077 Leek
Zinc 0.12 0.11 Leek
Starch
Phosphorus 35 60 Watercress
Sodium 20 41 Leek
Vitamin A 1667 3191 Watercress
Vitamin E 0.92 1 Watercress
Vitamin D 0 0
Vitamin B1 0.06 0.09 Watercress
Vitamin B2 0.03 0.12 Watercress
Vitamin B3 0.4 0.2 Leek
Vitamin B5 0.14 0.31 Watercress
Vitamin B6 0.233 0.129 Leek
Vitamin B12 0 0
Vitamin K 47 250 Watercress
Folate 64 9 Leek
Trans Fat 0 0
Saturated Fat 0.04 0.027 Watercress
Monounsaturated Fat 0.004 0.008 Watercress
Polyunsaturated fat 0.166 0.035 Leek
Tryptophan 0.012 0.03 Watercress
Threonine 0.063 0.133 Watercress
Isoleucine 0.052 0.093 Watercress
Leucine 0.096 0.166 Watercress
Lysine 0.078 0.134 Watercress
Methionine 0.018 0.02 Watercress
Phenylalanine 0.055 0.114 Watercress
Valine 0.056 0.137 Watercress
Histidine 0.025 0.04 Watercress
Fructose

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.