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  6. Mustard Greens vs. Leek

Mustard Greens vs. Leek — In-Depth Nutrition Comparison

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What are the differences between Mustard Greens and Leek?

  • Mustard Greens is higher in Vitamin K, Vitamin A RAE, Vitamin C, Calcium, and Vitamin E , yet Leek is higher in Iron, Folate, and Vitamin B6.
  • Mustard Greens's daily need coverage for Vitamin K is 455% more.
  • Mustard Greens has 7 times more Vitamin A RAE than Leek. While Mustard Greens has 618µg of Vitamin A RAE, Leek has only 83µg.

We used Mustard greens, cooked, boiled, drained, without salt and Leeks, (bulb and lower leaf-portion), raw types in this article.

Infographic

Mustard Greens 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 Greens
Mustard Greens
5
:
5
Leek
Leek
Contains more Calcium +100%
Contains more Phosphorus +20%
Contains less Sodium -55%
Contains more Zinc +83.3%
Contains more Copper +21.7%
Contains more Iron +141.4%
Contains more Magnesium +115.4%
Contains more Potassium +11.1%
Contains more Selenium +66.7%
Mustard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 33% 10% 18% 15% 2% 6% 49% 0% 4%
Leek
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 79% 20% 15% 16% 3% 4% 40% 63% 6%
Contains more Calcium +100%
Contains more Phosphorus +20%
Contains less Sodium -55%
Contains more Zinc +83.3%
Contains more Copper +21.7%
Contains more Iron +141.4%
Contains more Magnesium +115.4%
Contains more Potassium +11.1%
Contains more Selenium +66.7%

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 Greens
Mustard Greens
6
:
4
Leek
Leek
Contains more Vitamin A +642.1%
Contains more Vitamin E +93.5%
Contains more Vitamin C +110.8%
Contains more Vitamin B2 +110%
Contains more Vitamin K +1161.1%
Contains more Vitamin B1 +46.3%
Contains more Vitamin B5 +16.7%
Contains more Vitamin B6 +137.8%
Contains more Folate +611.1%
Equal in Vitamin B3 - 0.4
Mustard Greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 743% 36% 0% 85% 11% 15% 9% 8% 23% 7% 0% 1482%
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 A +642.1%
Contains more Vitamin E +93.5%
Contains more Vitamin C +110.8%
Contains more Vitamin B2 +110%
Contains more Vitamin K +1161.1%
Contains more Vitamin B1 +46.3%
Contains more Vitamin B5 +16.7%
Contains more Vitamin B6 +137.8%
Contains more Folate +611.1%
Equal in Vitamin B3 - 0.4

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mustard Greens
Mustard Greens
3
:
2
Leek
Leek
Contains more Protein +70.7%
Contains more Fats +56.7%
Contains more Water +10.6%
Contains more Carbs +213.7%
Contains more Other +54.4%
Equal in Water - 83
Mustard Greens
3% 5% 92%
Protein: 2.56 g
Fats: 0.47 g
Carbs: 4.51 g
Water: 91.78 g
Other: 0.68 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 +70.7%
Contains more Fats +56.7%
Contains more Water +10.6%
Contains more Carbs +213.7%
Contains more Other +54.4%
Equal in Water - 83

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mustard Greens
Mustard Greens
2
:
1
Leek
Leek
Contains less Saturated Fat -70%
Contains more Monounsaturated Fat +2650%
Contains more Polyunsaturated fat +260.9%
Mustard Greens
7% 65% 27%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.11 g
Polyunsaturated fat: 0.046 g
Leek
19% 2% 79%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.166 g
Contains less Saturated Fat -70%
Contains more Monounsaturated Fat +2650%
Contains more Polyunsaturated fat +260.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mustard Greens 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 Greens Leek Opinion
Net carbs 2.51g 12.35g Leek
Protein 2.56g 1.5g Mustard Greens
Fats 0.47g 0.3g Mustard Greens
Carbs 4.51g 14.15g Leek
Calories 26kcal 61kcal Leek
Sugar 1.41g 3.9g Mustard Greens
Fiber 2g 1.8g Mustard Greens
Calcium 118mg 59mg Mustard Greens
Iron 0.87mg 2.1mg Leek
Magnesium 13mg 28mg Leek
Phosphorus 42mg 35mg Mustard Greens
Potassium 162mg 180mg Leek
Sodium 9mg 20mg Mustard Greens
Zinc 0.22mg 0.12mg Mustard Greens
Copper 0.146mg 0.12mg Mustard Greens
Manganese 0.481mg Leek
Selenium 0.6µg 1µg Leek
Vitamin A 12370IU 1667IU Mustard Greens
Vitamin A RAE 618µg 83µg Mustard Greens
Vitamin E 1.78mg 0.92mg Mustard Greens
Vitamin C 25.3mg 12mg Mustard Greens
Vitamin B1 0.041mg 0.06mg Leek
Vitamin B2 0.063mg 0.03mg Mustard Greens
Vitamin B3 0.433mg 0.4mg Mustard Greens
Vitamin B5 0.12mg 0.14mg Leek
Vitamin B6 0.098mg 0.233mg Leek
Folate 9µg 64µg Leek
Vitamin K 592.7µg 47µg Mustard Greens
Tryptophan 0.012mg Leek
Threonine 0.063mg Leek
Isoleucine 0.052mg Leek
Leucine 0.096mg Leek
Lysine 0.078mg Leek
Methionine 0.018mg Leek
Phenylalanine 0.055mg Leek
Valine 0.056mg Leek
Histidine 0.025mg Leek
Saturated Fat 0.012g 0.04g Mustard Greens
Monounsaturated Fat 0.11g 0.004g Mustard Greens
Polyunsaturated fat 0.046g 0.166g Leek

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens 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
201%
Mustard Greens
35%
Leek
Minerals Daily Need Coverage Score
17%
Mustard Greens
26%
Leek

Comparison summary

Which food is lower in Sugar?
Mustard Greens
Mustard Greens is lower in Sugar (difference - 2.49g)
Which food contains less Sodium?
Mustard Greens
Mustard Greens contains less Sodium (difference - 11mg)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.028g)
Which food is cheaper?
Leek
Leek is cheaper (difference - $1)
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 Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169257/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.