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

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

Compare

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

  • Marrow-stem Kale is higher in Vitamin K, Vitamin C, Vitamin A RAE, 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.

Infographic

Marrow-stem Kale vs Leek 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 Calcium +293.2%
Contains more Potassium +18.3%
Contains less Sodium -15%
Contains more Zinc +75%
Contains more Iron +346.8%
Contains more Phosphorus +40%
Contains more Copper +160.9%
Equal in Magnesium - 28
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 70% 18% 20% 11% 19% 3% 6% 16%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 79% 20% 15% 16% 3% 4% 40%
Contains more Calcium +293.2%
Contains more Potassium +18.3%
Contains less Sodium -15%
Contains more Zinc +75%
Contains more Iron +346.8%
Contains more Phosphorus +40%
Contains more Copper +160.9%
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 A +201.1%
Contains more Vitamin E +145.7%
Contains more Vitamin C +194.2%
Contains more Vitamin B2 +333.3%
Contains more Vitamin B3 +85.5%
Contains more Vitamin B5 +90.7%
Contains more Folate +101.6%
Contains more Vitamin K +830%
Contains more Vitamin B1 +11.1%
Contains more Vitamin B6 +41.2%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 302% 46% 0% 118% 14% 30% 14% 17% 39% 97% 0% 1093%
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%
Contains more Vitamin A +201.1%
Contains more Vitamin E +145.7%
Contains more Vitamin C +194.2%
Contains more Vitamin B2 +333.3%
Contains more Vitamin B3 +85.5%
Contains more Vitamin B5 +90.7%
Contains more Folate +101.6%
Contains more Vitamin K +830%
Contains more Vitamin B1 +11.1%
Contains more Vitamin B6 +41.2%

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

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Leek Opinion
Net carbs 1.42g 12.35g Leek
Protein 3.02g 1.5g Marrow-stem Kale
Fats 0.61g 0.3g Marrow-stem Kale
Carbs 5.42g 14.15g Leek
Calories 32kcal 61kcal Leek
Starch g g
Fructose g g
Sugar 0.46g 3.9g Marrow-stem Kale
Fiber 4g 1.8g Marrow-stem Kale
Calcium 232mg 59mg Marrow-stem Kale
Iron 0.47mg 2.1mg Leek
Magnesium 27mg 28mg Leek
Phosphorus 25mg 35mg Leek
Potassium 213mg 180mg Marrow-stem Kale
Sodium 17mg 20mg Marrow-stem Kale
Zinc 0.21mg 0.12mg Marrow-stem Kale
Copper 0.046mg 0.12mg Leek
Vitamin A 5019IU 1667IU Marrow-stem Kale
Vitamin E 2.26mg 0.92mg Marrow-stem Kale
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 35.3mg 12mg Marrow-stem Kale
Vitamin B1 0.054mg 0.06mg Leek
Vitamin B2 0.13mg 0.03mg Marrow-stem Kale
Vitamin B3 0.742mg 0.4mg Marrow-stem Kale
Vitamin B5 0.267mg 0.14mg Marrow-stem Kale
Vitamin B6 0.165mg 0.233mg Leek
Folate 129µg 64µg Marrow-stem Kale
Vitamin B12 0µg 0µg
Vitamin K 437.1µg 47µg Marrow-stem Kale
Tryptophan 0.031mg 0.012mg Marrow-stem Kale
Threonine 0.086mg 0.063mg Marrow-stem Kale
Isoleucine 0.1mg 0.052mg Marrow-stem Kale
Leucine 0.151mg 0.096mg Marrow-stem Kale
Lysine 0.117mg 0.078mg Marrow-stem Kale
Methionine 0.033mg 0.018mg Marrow-stem Kale
Phenylalanine 0.087mg 0.055mg Marrow-stem Kale
Valine 0.12mg 0.056mg Marrow-stem Kale
Histidine 0.047mg 0.025mg Marrow-stem Kale
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.055g 0.04g Leek
Monounsaturated Fat 0.03g 0.004g Marrow-stem Kale
Polyunsaturated fat 0.201g 0.166g Marrow-stem Kale

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Marrow-stem Kale Leek
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
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

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.

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.