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Mustard Greens vs Leek - In-Depth Nutrition Comparison

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What are the main differences between Mustard Greens and Leek?

  • Mustard Greens are richer in Vitamin K, Vitamin C, Vitamin A RAE, Vitamin E , Vitamin B2, Potassium, Fiber, and Calcium, yet Leek is richer in Folate, and Iron.
  • Mustard Greens' daily need coverage for Vitamin K is 175% higher.
  • Mustard Greens have 6 times more Vitamin C than Leek. Mustard Greens have 70mg of Vitamin C, while Leek has 12mg.

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

Infographic

Mustard Greens vs Leek infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +94.9%
Contains more Magnesium +14.3%
Contains more Phosphorus +65.7%
Contains more Potassium +113.3%
Contains more Zinc +108.3%
Contains more Copper +37.5%
Contains more Iron +28%
Equal in Sodium - 20
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 35% 62% 23% 25% 34% 3% 7% 56%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 79% 20% 15% 16% 3% 4% 40%
Contains more Calcium +94.9%
Contains more Magnesium +14.3%
Contains more Phosphorus +65.7%
Contains more Potassium +113.3%
Contains more Zinc +108.3%
Contains more Copper +37.5%
Contains more Iron +28%
Equal in Sodium - 20

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Leek
Contains more Vitamin A +81.4%
Contains more Vitamin E +118.5%
Contains more Vitamin C +483.3%
Contains more Vitamin B1 +33.3%
Contains more Vitamin B2 +266.7%
Contains more Vitamin B3 +100%
Contains more Vitamin B5 +50%
Contains more Vitamin K +447.9%
Contains more Vitamin B6 +29.4%
Contains more Folate +433.3%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 182% 41% 0% 234% 20% 26% 15% 13% 42% 9% 0% 644%
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 +81.4%
Contains more Vitamin E +118.5%
Contains more Vitamin C +483.3%
Contains more Vitamin B1 +33.3%
Contains more Vitamin B2 +266.7%
Contains more Vitamin B3 +100%
Contains more Vitamin B5 +50%
Contains more Vitamin K +447.9%
Contains more Vitamin B6 +29.4%
Contains more Folate +433.3%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Mustard Greens Leek
Lower in Sugar ok
Lower in Saturated Fat ok
Rich in minerals ok
Rich in vitamins ok
Lower in price ok
Lower in Sodium Equal
Lower in Cholesterol Equal
Lower in glycemic index Equal

All nutrients comparison - raw data values

Nutrient Mustard Greens Leek Opinion
Net carbs 1.47g 12.35g Leek
Protein 2.86g 1.5g Mustard Greens
Fats 0.42g 0.3g Mustard Greens
Carbs 4.67g 14.15g Leek
Calories 27kcal 61kcal Leek
Starch g g
Fructose g g
Sugar 1.32g 3.9g Mustard Greens
Fiber 3.2g 1.8g Mustard Greens
Calcium 115mg 59mg Mustard Greens
Iron 1.64mg 2.1mg Leek
Magnesium 32mg 28mg Mustard Greens
Phosphorus 58mg 35mg Mustard Greens
Potassium 384mg 180mg Mustard Greens
Sodium 20mg 20mg
Zinc 0.25mg 0.12mg Mustard Greens
Copper 0.165mg 0.12mg Mustard Greens
Vitamin A 3024IU 1667IU Mustard Greens
Vitamin E 2.01mg 0.92mg Mustard Greens
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 70mg 12mg Mustard Greens
Vitamin B1 0.08mg 0.06mg Mustard Greens
Vitamin B2 0.11mg 0.03mg Mustard Greens
Vitamin B3 0.8mg 0.4mg Mustard Greens
Vitamin B5 0.21mg 0.14mg Mustard Greens
Vitamin B6 0.18mg 0.233mg Leek
Folate 12µg 64µg Leek
Vitamin B12 0µg 0µg
Vitamin K 257.5µg 47µg Mustard Greens
Tryptophan mg 0.012mg Leek
Threonine mg 0.063mg Leek
Isoleucine mg 0.052mg Leek
Leucine mg 0.096mg Leek
Lysine mg 0.078mg Leek
Methionine mg 0.018mg Leek
Phenylalanine mg 0.055mg Leek
Valine mg 0.056mg Leek
Histidine mg 0.025mg Leek
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.01g 0.04g Mustard Greens
Monounsaturated Fat 0.092g 0.004g Mustard Greens
Polyunsaturated fat 0.038g 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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
102
Mustard Greens
35
Leek
Mineral Summary Score
30
Mustard Greens
24
Leek

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
17%
Mustard Greens
9%
Leek
Carbohydrates
5%
Mustard Greens
14%
Leek
Fats
2%
Mustard Greens
1%
Leek

Comparison summary

Which food is lower in Sugar?
Mustard Greens
Mustard Greens is lower in Sugar (difference - 2.58g)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.03g)
Which food is richer in minerals?
Mustard Greens
Mustard Greens is relatively richer in minerals
Which food is richer in vitamins?
Mustard Greens
Mustard Greens is relatively richer in vitamins
Which food is cheaper?
Leek
Leek is cheaper (difference - $1)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (20 mg)
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)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Mustard Greens - 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.