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  6. Mustard vs. Leek

Mustard vs. Leek — In-Depth Nutrition Comparison

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Important differences between mustard and leek

  • Mustard has more selenium, phosphorus, vitamin B1, and fiber; however, leek has more vitamin K, vitamin A, folate, vitamin C, and vitamin B6.
  • Mustard's daily need coverage for selenium is 59% more.
  • Mustard has 55 times more sodium than leek. Mustard has 1104mg of sodium, while leek has 20mg.

The food varieties used in the comparison are Mustard, prepared, yellow and Leeks, (bulb and lower leaf-portion), raw.

Infographic

Mustard 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 34% 19% 13% 60% 25% 17% 46% 144% 55% 183%
Leek
Leek
5
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 MagnesiumMagnesium +71.4%
Contains more ZincZinc +433.3%
Contains more PhosphorusPhosphorus +208.6%
Contains more SeleniumSelenium +3250%
Contains more PotassiumPotassium +18.4%
Contains more IronIron +30.4%
Contains more CopperCopper +62.2%
Contains less SodiumSodium -98.2%
Contains more ManganeseManganese +14%
~equal in Calcium ~59mg

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 1% 1.7% 7.2% 0% 44% 16% 11% 15% 16% 0% 3.5% 5.3% 12%
Leek
Leek
6
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 B1Vitamin B1 +195%
Contains more Vitamin B2Vitamin B2 +133.3%
Contains more Vitamin B3Vitamin B3 +41.3%
Contains more Vitamin B5Vitamin B5 +81.4%
Contains more CholineCholine +135.8%
Contains more Vitamin CVitamin C +3900%
Contains more Vitamin AVitamin A +1560%
Contains more Vitamin EVitamin E +155.6%
Contains more Vitamin B6Vitamin B6 +232.9%
Contains more Vitamin KVitamin K +3257.1%
Contains more FolateFolate +814.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Leek DV% diff.
Selenium 33.5µg 1µg 59%
Sodium 1104mg 20mg 47%
Vitamin K 1.4µg 47µg 38%
Folate 7µg 64µg 14%
Vitamin B6 0.07mg 0.233mg 13%
Vitamin C 0.3mg 12mg 13%
Vitamin B1 0.177mg 0.06mg 10%
Phosphorus 108mg 35mg 10%
Fiber 4g 1.8g 9%
Vitamin A 5µg 83µg 9%
Iron 1.61mg 2.1mg 6%
Zinc 0.64mg 0.12mg 5%
Copper 0.074mg 0.12mg 5%
Monounsaturated fat 2.182g 0.004g 5%
Magnesium 48mg 28mg 5%
Fats 3.34g 0.3g 5%
Vitamin E 0.36mg 0.92mg 4%
Polyunsaturated fat 0.774g 0.166g 4%
Protein 3.74g 1.5g 4%
Manganese 0.422mg 0.481mg 3%
Carbs 5.83g 14.15g 3%
Vitamin B2 0.07mg 0.03mg 3%
Choline 22.4mg 9.5mg 2%
Vitamin B5 0.254mg 0.14mg 2%
Saturated fat 0.214g 0.04g 1%
Potassium 152mg 180mg 1%
Vitamin B3 0.565mg 0.4mg 1%
Calories 60kcal 61kcal 0%
Net carbs 1.83g 12.35g N/A
Calcium 63mg 59mg 0%
Sugar 0.92g 3.9g N/A
Starch 0.64g 0%
Trans fat 0.009g 0g N/A
Tryptophan 0.009mg 0.012mg 0%
Threonine 0.167mg 0.063mg 0%
Isoleucine 0.146mg 0.052mg 0%
Leucine 0.292mg 0.096mg 0%
Lysine 0.264mg 0.078mg 0%
Methionine 0.076mg 0.018mg 0%
Phenylalanine 0.161mg 0.055mg 0%
Valine 0.189mg 0.056mg 0%
Histidine 0.119mg 0.025mg 0%
Fructose 0.23g 0%
Omega-3 - ALA 0.373g N/A
Omega-3 - Eicosatrienoic acid 0.018g N/A
Omega-6 - Eicosadienoic acid 0.01g N/A
Omega-6 - Linoleic acid 0.358g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 3% 6% 84% 3%
Protein: 3.74 g
Fats: 3.34 g
Carbs: 5.83 g
Water: 83.72 g
Other: 3.37 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 +149.3%
Contains more FatsFats +1013.3%
Contains more OtherOther +221%
Contains more CarbsCarbs +142.7%
~equal in Water ~83g

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 69% 24%
Saturated fat: Sat. Fat 0.214 g
Monounsaturated fat: Mono. Fat 2.182 g
Polyunsaturated fat: Poly. Fat 0.774 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 +54450%
Contains more Poly. FatPolyunsaturated fat +366.3%
Contains less Sat. FatSaturated fat -81.3%

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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. Mustard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172234/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.