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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, Folate, Vitamin C, Vitamin B6, and Vitamin A RAE.
  • 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.
Mustard
Mustard
5
:
5
Leek
Leek
Contains more Magnesium +71.4%
Contains more Phosphorus +208.6%
Contains more Zinc +433.3%
Contains more Selenium +3250%
Contains more Iron +30.4%
Contains more Potassium +18.4%
Contains less Sodium -98.2%
Contains more Copper +62.2%
Contains more Manganese +14%
Equal in Calcium - 59
Mustard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 19% 61% 35% 47% 14% 144% 18% 25% 56% 183%
Leek
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 79% 20% 15% 16% 3% 4% 40% 63% 6%
Contains more Magnesium +71.4%
Contains more Phosphorus +208.6%
Contains more Zinc +433.3%
Contains more Selenium +3250%
Contains more Iron +30.4%
Contains more Potassium +18.4%
Contains less Sodium -98.2%
Contains more Copper +62.2%
Contains more Manganese +14%
Equal in Calcium - 59

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.
Mustard
Mustard
4
:
6
Leek
Leek
Contains more Vitamin B1 +195%
Contains more Vitamin B2 +133.3%
Contains more Vitamin B3 +41.3%
Contains more Vitamin B5 +81.4%
Contains more Vitamin A +1429.4%
Contains more Vitamin E +155.6%
Contains more Vitamin C +3900%
Contains more Vitamin B6 +232.9%
Contains more Folate +814.3%
Contains more Vitamin K +3257.1%
Mustard
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 8% 0% 1% 45% 17% 11% 16% 17% 6% 0% 4%
Leek
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 B1 +195%
Contains more Vitamin B2 +133.3%
Contains more Vitamin B3 +41.3%
Contains more Vitamin B5 +81.4%
Contains more Vitamin A +1429.4%
Contains more Vitamin E +155.6%
Contains more Vitamin C +3900%
Contains more Vitamin B6 +232.9%
Contains more Folate +814.3%
Contains more Vitamin K +3257.1%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mustard
Mustard
4
:
1
Leek
Leek
Contains more Protein +149.3%
Contains more Fats +1013.3%
Contains more Other +221%
Contains more Carbs +142.7%
Equal in Water - 83
Mustard
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
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more Protein +149.3%
Contains more Fats +1013.3%
Contains more Other +221%
Contains more Carbs +142.7%
Equal in Water - 83

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mustard
Mustard
2
:
1
Leek
Leek
Contains more Monounsaturated Fat +54450%
Contains more Polyunsaturated fat +366.3%
Contains less Saturated Fat -81.3%
Mustard
7% 69% 24%
Saturated Fat: 0.214 g
Monounsaturated Fat: 2.182 g
Polyunsaturated fat: 0.774 g
Leek
19% 2% 79%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.166 g
Contains more Monounsaturated Fat +54450%
Contains more Polyunsaturated fat +366.3%
Contains less Saturated Fat -81.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mustard Leek
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mustard Leek Opinion
Net carbs 1.83g 12.35g Leek
Protein 3.74g 1.5g Mustard
Fats 3.34g 0.3g Mustard
Carbs 5.83g 14.15g Leek
Calories 60kcal 61kcal Leek
Starch 0.64g Mustard
Fructose 0.23g Mustard
Sugar 0.92g 3.9g Mustard
Fiber 4g 1.8g Mustard
Calcium 63mg 59mg Mustard
Iron 1.61mg 2.1mg Leek
Magnesium 48mg 28mg Mustard
Phosphorus 108mg 35mg Mustard
Potassium 152mg 180mg Leek
Sodium 1104mg 20mg Leek
Zinc 0.64mg 0.12mg Mustard
Copper 0.074mg 0.12mg Leek
Manganese 0.422mg 0.481mg Leek
Selenium 33.5µg 1µg Mustard
Vitamin A 109IU 1667IU Leek
Vitamin A RAE 5µg 83µg Leek
Vitamin E 0.36mg 0.92mg Leek
Vitamin C 0.3mg 12mg Leek
Vitamin B1 0.177mg 0.06mg Mustard
Vitamin B2 0.07mg 0.03mg Mustard
Vitamin B3 0.565mg 0.4mg Mustard
Vitamin B5 0.254mg 0.14mg Mustard
Vitamin B6 0.07mg 0.233mg Leek
Folate 7µg 64µg Leek
Vitamin K 1.4µg 47µg Leek
Tryptophan 0.009mg 0.012mg Leek
Threonine 0.167mg 0.063mg Mustard
Isoleucine 0.146mg 0.052mg Mustard
Leucine 0.292mg 0.096mg Mustard
Lysine 0.264mg 0.078mg Mustard
Methionine 0.076mg 0.018mg Mustard
Phenylalanine 0.161mg 0.055mg Mustard
Valine 0.189mg 0.056mg Mustard
Histidine 0.119mg 0.025mg Mustard
Trans Fat 0.009g 0g Leek
Saturated Fat 0.214g 0.04g Leek
Monounsaturated Fat 2.182g 0.004g Mustard
Polyunsaturated fat 0.774g 0.166g Mustard
Omega-6 - Eicosadienoic acid 0.01g Mustard
Omega-6 - Linoleic acid 0.358g Mustard
Omega-3 - ALA 0.373g Mustard
Omega-3 - Eicosatrienoic acid 0.018g Mustard

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Leek
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
10%
Mustard
35%
Leek
Minerals Daily Need Coverage Score
60%
Mustard
26%
Leek

Comparison summary

Which food is lower in Sugar?
Mustard
Mustard is lower in Sugar (difference - 2.98g)
Which food contains less Sodium?
Leek
Leek contains less Sodium (difference - 1084mg)
Which food is lower in Saturated Fat?
Leek
Leek is lower in Saturated Fat (difference - 0.174g)
Which food is cheaper?
Leek
Leek is cheaper (difference - $1.7)
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.
Which food is richer in vitamins?
?
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

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.