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  6. Marrow-stem Kale vs. Leek

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

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What are the differences between marrow-stem Kale and leeks?

  • Marrow-stem Kale is higher in vitamin K, vitamin C, vitamin A, calcium, folate, vitamin E, fiber, and manganese, yet leeks are 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 leeks. While marrow-stem Kale has 232mg of calcium, leeks have 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

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 118% 0% 84% 45% 14% 30% 14% 16% 38% 0% 1093% 97%
Leek
Leek
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 40% 0% 28% 18% 15% 6.9% 7.5% 8.4% 54% 0% 118% 48%
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 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%
Copper 0.046mg 0.12mg 8%
Manganese 0.658mg 0.481mg 8%
Vitamin B2 0.13mg 0.03mg 8%
Vitamin B6 0.165mg 0.233mg 5%
Protein 3.02g 1.5g 3%
Carbs 5.42g 14.15g 3%
Vitamin B5 0.267mg 0.14mg 3%
Vitamin B3 0.742mg 0.4mg 2%
Choline 23.2mg 9.5mg 2%
Calories 32kcal 61kcal 1%
Potassium 213mg 180mg 1%
Zinc 0.21mg 0.12mg 1%
Phosphorus 25mg 35mg 1%
Selenium 1.3µg 1µg 1%
Vitamin B1 0.054mg 0.06mg 1%
Protein per 100 calories 9.4g 2.5g N/A
Calories per 10 g protein 106kcal 407kcal N/A
Weight per 100 calories 313g 164g N/A
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 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%

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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.