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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, 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 Potassium +113.3%
Contains more Magnesium +14.3%
Contains more Copper +37.5%
Contains more Zinc +108.3%
Contains more Phosphorus +65.7%
Contains more Iron +28%
Equal in Sodium - 20
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 62% 35% 34% 23% 56% 7% 25% 3%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 79% 18% 16% 20% 40% 4% 15% 3%
Contains more Calcium +94.9%
Contains more Potassium +113.3%
Contains more Magnesium +14.3%
Contains more Copper +37.5%
Contains more Zinc +108.3%
Contains more Phosphorus +65.7%
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 C +483.3%
Contains more Vitamin A +81.4%
Contains more Vitamin E +118.5%
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 C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 234% 182% 41% 0% 20% 26% 15% 13% 42% 0% 644% 9%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 40% 101% 19% 0% 15% 7% 8% 9% 54% 0% 118% 48%
Contains more Vitamin C +483.3%
Contains more Vitamin A +81.4%
Contains more Vitamin E +118.5%
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 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 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 Cholesterol Equal
Lower in Sodium Equal
Lower in glycemic index Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Leek
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet Equal

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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 Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (20 mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (32)

All nutrients comparison - raw data values

Nutrient Mustard Greens Leek Opinion
Calories 27 61 Leek
Protein 2.86 1.5 Mustard Greens
Fats 0.42 0.3 Mustard Greens
Vitamin C 70 12 Mustard Greens
Carbs 4.67 14.15 Leek
Cholesterol 0 0
Vitamin D 0 0
Iron 1.64 2.1 Leek
Calcium 115 59 Mustard Greens
Potassium 384 180 Mustard Greens
Magnesium 32 28 Mustard Greens
Sugar 1.32 3.9 Mustard Greens
Fiber 3.2 1.8 Mustard Greens
Copper 0.165 0.12 Mustard Greens
Zinc 0.25 0.12 Mustard Greens
Starch
Phosphorus 58 35 Mustard Greens
Sodium 20 20
Vitamin A 3024 1667 Mustard Greens
Vitamin E 2.01 0.92 Mustard Greens
Vitamin D 0 0
Vitamin B1 0.08 0.06 Mustard Greens
Vitamin B2 0.11 0.03 Mustard Greens
Vitamin B3 0.8 0.4 Mustard Greens
Vitamin B5 0.21 0.14 Mustard Greens
Vitamin B6 0.18 0.233 Leek
Vitamin B12 0 0
Vitamin K 257.5 47 Mustard Greens
Folate 12 64 Leek
Trans Fat 0 0
Saturated Fat 0.01 0.04 Mustard Greens
Monounsaturated Fat 0.092 0.004 Mustard Greens
Polyunsaturated fat 0.038 0.166 Leek
Tryptophan 0.012 Leek
Threonine 0.063 Leek
Isoleucine 0.052 Leek
Leucine 0.096 Leek
Lysine 0.078 Leek
Methionine 0.018 Leek
Phenylalanine 0.055 Leek
Valine 0.056 Leek
Histidine 0.025 Leek
Fructose

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.