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  6. Mustard Greens Raw vs. Leek

Mustard Greens Raw vs. Leek — In-Depth Nutrition Comparison

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What are the main differences between mustard Greens Raw and leeks?

  • Mustard Greens Raw are richer in vitamin K, vitamin C, vitamin A, vitamin E, vitamin B2, potassium, fiber, and calcium, yet leeks are richer in folate and iron.
  • Mustard Greens Raw' daily need coverage for vitamin K is 175% higher.
  • Mustard Greens Raw have 6 times more vitamin C than leeks. Mustard Greens Raw have 70mg of vitamin C, while leeks have 12mg.

We used Mustard greens, raw and Leeks, (bulb and lower leaf-portion), raw types in this comparison.

Infographic

Mustard Greens Raw 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 23% 35% 34% 62% 55% 6.8% 25% 2.6% 0% 4.9%
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 MagnesiumMagnesium +14.3%
Contains more CalciumCalcium +94.9%
Contains more PotassiumPotassium +113.3%
Contains more CopperCopper +37.5%
Contains more ZincZinc +108.3%
Contains more PhosphorusPhosphorus +65.7%
Contains more IronIron +28%
Contains more SeleniumSelenium +11.1%
~equal in Sodium ~20mg

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 233% 50% 40% 0% 20% 25% 15% 13% 42% 0% 644% 9%
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 40% 28% 18% 0% 15% 6.9% 7.5% 8.4% 54% 0% 118% 48%
Contains more Vitamin CVitamin C +483.3%
Contains more Vitamin AVitamin A +81.9%
Contains more Vitamin EVitamin E +118.5%
Contains more Vitamin B1Vitamin B1 +33.3%
Contains more Vitamin B2Vitamin B2 +266.7%
Contains more Vitamin B3Vitamin B3 +100%
Contains more Vitamin B5Vitamin B5 +50%
Contains more Vitamin KVitamin K +447.9%
Contains more Vitamin B6Vitamin B6 +29.4%
Contains more FolateFolate +433.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Raw Leek DV% diff.
Vitamin K 257.5µg 47µg 175%
Vitamin C 70mg 12mg 64%
Manganese 0.481mg 21%
Folate 12µg 64µg 13%
Vitamin A 151µg 83µg 8%
Vitamin E 2.01mg 0.92mg 7%
Calcium 115mg 59mg 6%
Potassium 384mg 180mg 6%
Iron 1.64mg 2.1mg 6%
Fiber 3.2g 1.8g 6%
Vitamin B2 0.11mg 0.03mg 6%
Copper 0.165mg 0.12mg 5%
Vitamin B6 0.18mg 0.233mg 4%
Protein 2.86g 1.5g 3%
Carbs 4.67g 14.15g 3%
Phosphorus 58mg 35mg 3%
Vitamin B3 0.8mg 0.4mg 3%
Calories 27kcal 61kcal 2%
Vitamin B1 0.08mg 0.06mg 2%
Choline 0.5mg 9.5mg 2%
Magnesium 32mg 28mg 1%
Zinc 0.25mg 0.12mg 1%
Vitamin B5 0.21mg 0.14mg 1%
Polyunsaturated fat 0.038g 0.166g 1%
Fats 0.42g 0.3g 0%
Net carbs 1.47g 12.35g N/A
Sugar 1.32g 3.9g N/A
Sodium 20mg 20mg 0%
Selenium 0.9µg 1µg 0%
Saturated fat 0.01g 0.04g 0%
Monounsaturated fat 0.092g 0.004g 0%
Tryptophan 0.012mg 0%
Threonine 0.063mg 0%
Isoleucine 0.052mg 0%
Leucine 0.096mg 0%
Lysine 0.078mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.055mg 0%
Valine 0.056mg 0%
Histidine 0.025mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 5% 91%
Protein: 2.86 g
Fats: 0.42 g
Carbs: 4.67 g
Water: 90.7 g
Other: 1.35 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 +90.7%
Contains more FatsFats +40%
Contains more OtherOther +28.6%
Contains more CarbsCarbs +203%
~equal in Water ~83g

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 66% 27%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.092 g
Polyunsaturated fat: Poly. Fat 0.038 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 less Sat. FatSaturated fat -75%
Contains more Mono. FatMonounsaturated fat +2200%
Contains more Poly. FatPolyunsaturated fat +336.8%

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 Greens Raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169256/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.