Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Marrow-stem Kale
  5. Compare
  6. Marrow-stem Kale vs. Leek

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 A, vitamin C, 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" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 70% 19% 18% 15% 5.7% 11% 2.2% 86% 7.1%
Leek
Leek
3
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%
Contains more CalciumCalcium +293.2%
Contains more PotassiumPotassium +18.3%
Contains more ZincZinc +75%
Contains less SodiumSodium -15%
Contains more ManganeseManganese +36.8%
Contains more SeleniumSelenium +30%
Contains more IronIron +346.8%
Contains more CopperCopper +160.9%
Contains more PhosphorusPhosphorus +40%
~equal in Magnesium ~28mg

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.
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 118% 84% 45% 0% 14% 30% 14% 16% 38% 0% 1093% 97% 13%
Leek
Leek
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 40% 28% 18% 0% 15% 6.9% 7.5% 8.4% 54% 0% 118% 48% 5.2%
Contains more Vitamin CVitamin C +194.2%
Contains more Vitamin AVitamin A +202.4%
Contains more Vitamin EVitamin E +145.7%
Contains more Vitamin B2Vitamin B2 +333.3%
Contains more Vitamin B3Vitamin B3 +85.5%
Contains more Vitamin B5Vitamin B5 +90.7%
Contains more Vitamin KVitamin K +830%
Contains more FolateFolate +101.6%
Contains more CholineCholine +144.2%
Contains more Vitamin B1Vitamin B1 +11.1%
Contains more Vitamin B6Vitamin B6 +41.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Marrow-stem Kale Leek DV% diff.
Vitamin K 437.1µg 47µg 325%
Vitamin C 35.3mg 12mg 26%
Iron 0.47mg 2.1mg 20%
Vitamin A 251µg 83µg 19%
Calcium 232mg 59mg 17%
Folate 129µg 64µg 16%
Fiber 4g 1.8g 9%
Vitamin E 2.26mg 0.92mg 9%
Manganese 0.658mg 0.481mg 8%
Copper 0.046mg 0.12mg 8%
Vitamin B2 0.13mg 0.03mg 8%
Vitamin B6 0.165mg 0.233mg 5%
Vitamin B5 0.267mg 0.14mg 3%
Carbs 5.42g 14.15g 3%
Protein 3.02g 1.5g 3%
Vitamin B3 0.742mg 0.4mg 2%
Choline 23.2mg 9.5mg 2%
Calories 32kcal 61kcal 1%
Vitamin B1 0.054mg 0.06mg 1%
Selenium 1.3µg 1µg 1%
Phosphorus 25mg 35mg 1%
Zinc 0.21mg 0.12mg 1%
Potassium 213mg 180mg 1%
Fats 0.61g 0.3g 0%
Net carbs 1.42g 12.35g N/A
Magnesium 27mg 28mg 0%
Sugar 0.46g 3.9g N/A
Sodium 17mg 20mg 0%
Saturated fat 0.055g 0.04g 0%
Monounsaturated fat 0.03g 0.004g 0%
Polyunsaturated fat 0.201g 0.166g 0%
Tryptophan 0.031mg 0.012mg 0%
Threonine 0.086mg 0.063mg 0%
Isoleucine 0.1mg 0.052mg 0%
Leucine 0.151mg 0.096mg 0%
Lysine 0.117mg 0.078mg 0%
Methionine 0.033mg 0.018mg 0%
Phenylalanine 0.087mg 0.055mg 0%
Valine 0.12mg 0.056mg 0%
Histidine 0.047mg 0.025mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 90%
Protein: 3.02 g
Fats: 0.61 g
Carbs: 5.42 g
Water: 89.62 g
Other: 1.33 g
Leek
Leek
1
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more ProteinProtein +101.3%
Contains more FatsFats +103.3%
Contains more OtherOther +26.7%
Contains more CarbsCarbs +161.1%
~equal in Water ~83g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 70%
Saturated fat: Sat. Fat 0.055 g
Monounsaturated fat: Mono. Fat 0.03 g
Polyunsaturated fat: Poly. Fat 0.201 g
Leek
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
Contains more Mono. FatMonounsaturated fat +650%
Contains more Poly. FatPolyunsaturated fat +21.1%
Contains less Sat. FatSaturated fat -27.3%

People also compare

Marrow-stem Kale
Marrow-stem Kale vs Cauliflower
Cauliflower
Marrow-stem Kale
Marrow-stem Kale vs Cabbage
Cabbage
Marrow-stem Kale
Marrow-stem Kale vs Radish
Radish
Leek
Leek vs Onion
Onion
Leek
Leek vs Coriander
Coriander
Leek
Leek vs Parsley
Parsley

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. 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.