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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, 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 than leek. While mustard Greens has 12370IU of vitamin A, leek has only 1667IU.

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
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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" 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 9.3% 35% 14% 33% 49% 6% 18% 1.2% 0% 3.3%
Leek
Leek
5
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 CalciumCalcium +100%
Contains more CopperCopper +21.7%
Contains more ZincZinc +83.3%
Contains more PhosphorusPhosphorus +20%
Contains less SodiumSodium -55%
Contains more MagnesiumMagnesium +115.4%
Contains more PotassiumPotassium +11.1%
Contains more IronIron +141.4%
Contains more SeleniumSelenium +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.
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 Choline Choline 84% 206% 36% 0% 10% 15% 8.1% 7.2% 23% 0% 1482% 6.8% 0.22%
Leek
Leek
5
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 Choline Choline 40% 28% 18% 0% 15% 6.9% 7.5% 8.4% 54% 0% 118% 48% 5.2%
Contains more Vitamin CVitamin C +110.8%
Contains more Vitamin AVitamin A +644.6%
Contains more Vitamin EVitamin E +93.5%
Contains more Vitamin B2Vitamin B2 +110%
Contains more Vitamin KVitamin K +1161.1%
Contains more Vitamin B1Vitamin B1 +46.3%
Contains more Vitamin B5Vitamin B5 +16.7%
Contains more Vitamin B6Vitamin B6 +137.8%
Contains more FolateFolate +611.1%
Contains more CholineCholine +2275%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.4mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Mustard Greens Leek DV% diff.
Vitamin K 592.7µg 47µg 455%
Vitamin A 618µg 83µg 59%
Manganese 0.481mg 21%
Vitamin C 25.3mg 12mg 15%
Iron 0.87mg 2.1mg 15%
Folate 9µg 64µg 14%
Vitamin B6 0.098mg 0.233mg 10%
Calcium 118mg 59mg 6%
Vitamin E 1.78mg 0.92mg 6%
Magnesium 13mg 28mg 4%
Carbs 4.51g 14.15g 3%
Vitamin B2 0.063mg 0.03mg 3%
Copper 0.146mg 0.12mg 3%
Calories 26kcal 61kcal 2%
Choline 0.4mg 9.5mg 2%
Protein 2.56g 1.5g 2%
Vitamin B1 0.041mg 0.06mg 2%
Polyunsaturated fat 0.046g 0.166g 1%
Selenium 0.6µg 1µg 1%
Zinc 0.22mg 0.12mg 1%
Fiber 2g 1.8g 1%
Potassium 162mg 180mg 1%
Phosphorus 42mg 35mg 1%
Fats 0.47g 0.3g 0%
Net carbs 2.51g 12.35g N/A
Sugar 1.41g 3.9g N/A
Sodium 9mg 20mg 0%
Vitamin B3 0.433mg 0.4mg 0%
Vitamin B5 0.12mg 0.14mg 0%
Saturated fat 0.012g 0.04g 0%
Monounsaturated fat 0.11g 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% 92%
Protein: 2.56 g
Fats: 0.47 g
Carbs: 4.51 g
Water: 91.78 g
Other: 0.68 g
Leek
Leek
2
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more ProteinProtein +70.7%
Contains more FatsFats +56.7%
Contains more CarbsCarbs +213.7%
Contains more OtherOther +54.4%
~equal in Water ~83g

Fat Type Comparison

Fat type breakdown side-by-side comparison
7% 65% 27%
Saturated fat: Sat. Fat 0.012 g
Monounsaturated fat: Mono. Fat 0.11 g
Polyunsaturated fat: Poly. Fat 0.046 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 -70%
Contains more Mono. FatMonounsaturated fat +2650%
Contains more Poly. FatPolyunsaturated fat +260.9%

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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.