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Marrow-stem Kale vs Leek - In-Depth Nutrition Comparison

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What are the differences between Marrow-stem Kale and Leek?

  • Marrow-stem Kale is higher in Vitamin K, Vitamin C, Vitamin A, Calcium, Folate, Vitamin E , Fiber, and Manganese, yet Leek is higher in Iron, and Copper.
  • Marrow-stem Kale's daily need coverage for Vitamin K is 325% more.
  • Marrow-stem Kale has 4 times more Calcium than Leek. While Marrow-stem Kale has 232mg of Calcium, Leek has only 59mg.

We used Collards, raw and Leeks, (bulb and lower leaf-portion), raw types in this article.

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Marrow-stem Kale vs Leek 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
Contains more Calcium +293.2%
Contains more Potassium +18.3%
Contains more Zinc +75%
Contains less Sodium -15%
Contains more Iron +346.8%
Contains more Copper +160.9%
Contains more Phosphorus +40%
Equal in Magnesium - 28
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 18% 70% 19% 20% 16% 6% 11% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 79% 18% 16% 20% 40% 4% 15% 3%
Contains more Calcium +293.2%
Contains more Potassium +18.3%
Contains more Zinc +75%
Contains less Sodium -15%
Contains more Iron +346.8%
Contains more Copper +160.9%
Contains more Phosphorus +40%
Equal in Magnesium - 28

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
:
2
Leek
Contains more Vitamin C +194.2%
Contains more Vitamin A +201.1%
Contains more Vitamin E +145.7%
Contains more Vitamin B2 +333.3%
Contains more Vitamin B3 +85.5%
Contains more Vitamin B5 +90.7%
Contains more Vitamin K +830%
Contains more Folate +101.6%
Contains more Vitamin B1 +11.1%
Contains more Vitamin B6 +41.2%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 118% 302% 46% 0% 14% 30% 14% 17% 39% 0% 1093% 97%
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%
Contains more Vitamin C +194.2%
Contains more Vitamin A +201.1%
Contains more Vitamin E +145.7%
Contains more Vitamin B2 +333.3%
Contains more Vitamin B3 +85.5%
Contains more Vitamin B5 +90.7%
Contains more Vitamin K +830%
Contains more Folate +101.6%
Contains more Vitamin B1 +11.1%
Contains more Vitamin B6 +41.2%

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
147
Marrow-stem Kale
35
Leek
Mineral Summary Score
20
Marrow-stem Kale
24
Leek

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
18%
Marrow-stem Kale
9%
Leek
Carbohydrates
5%
Marrow-stem Kale
14%
Leek
Fats
3%
Marrow-stem Kale
1%
Leek

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.
Marrow-stem Kale Leek
Lower in Sugar ok
Lower in Sodium ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in price 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
Marrow-stem Kale Leek
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?
Marrow-stem Kale
Marrow-stem Kale is lower in Sugar (difference - 3.44g)
Which food contains less Sodium?
Marrow-stem Kale
Marrow-stem Kale contains less Sodium (difference - 3mg)
Which food is richer in vitamins?
Marrow-stem Kale
Marrow-stem Kale is relatively richer in vitamins
Which food is lower in Saturated Fat?
Leek
Leek is lower in Saturated Fat (difference - 0.015g)
Which food is cheaper?
Leek
Leek is cheaper (difference - $0.1)
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 Marrow-stem Kale Leek Opinion
Calories 32 61 Leek
Protein 3.02 1.5 Marrow-stem Kale
Fats 0.61 0.3 Marrow-stem Kale
Vitamin C 35.3 12 Marrow-stem Kale
Carbs 5.42 14.15 Leek
Cholesterol 0 0
Vitamin D 0 0
Iron 0.47 2.1 Leek
Calcium 232 59 Marrow-stem Kale
Potassium 213 180 Marrow-stem Kale
Magnesium 27 28 Leek
Sugar 0.46 3.9 Marrow-stem Kale
Fiber 4 1.8 Marrow-stem Kale
Copper 0.046 0.12 Leek
Zinc 0.21 0.12 Marrow-stem Kale
Starch
Phosphorus 25 35 Leek
Sodium 17 20 Marrow-stem Kale
Vitamin A 5019 1667 Marrow-stem Kale
Vitamin E 2.26 0.92 Marrow-stem Kale
Vitamin D 0 0
Vitamin B1 0.054 0.06 Leek
Vitamin B2 0.13 0.03 Marrow-stem Kale
Vitamin B3 0.742 0.4 Marrow-stem Kale
Vitamin B5 0.267 0.14 Marrow-stem Kale
Vitamin B6 0.165 0.233 Leek
Vitamin B12 0 0
Vitamin K 437.1 47 Marrow-stem Kale
Folate 129 64 Marrow-stem Kale
Trans Fat 0 0
Saturated Fat 0.055 0.04 Leek
Monounsaturated Fat 0.03 0.004 Marrow-stem Kale
Polyunsaturated fat 0.201 0.166 Marrow-stem Kale
Tryptophan 0.031 0.012 Marrow-stem Kale
Threonine 0.086 0.063 Marrow-stem Kale
Isoleucine 0.1 0.052 Marrow-stem Kale
Leucine 0.151 0.096 Marrow-stem Kale
Lysine 0.117 0.078 Marrow-stem Kale
Methionine 0.033 0.018 Marrow-stem Kale
Phenylalanine 0.087 0.055 Marrow-stem Kale
Valine 0.12 0.056 Marrow-stem Kale
Histidine 0.047 0.025 Marrow-stem Kale
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. Marrow-stem Kale - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170406/nutrients
  2. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/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.