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  6. Savoy cabbage vs. Leek

Savoy cabbage vs. Leek — In-Depth Nutrition Comparison

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Significant differences between savoy cabbage and leek

  • Savoy cabbage has more vitamin C, vitamin K, and fiber; however, leek is richer in iron, vitamin A, manganese, and copper.
  • Leek covers your daily iron needs 21% more than savoy cabbage.
  • Leek has 3 times less vitamin C than savoy cabbage. Savoy cabbage has 31mg of vitamin C, while leek has 12mg.

Specific food types used in this comparison are Cabbage, savoy, raw and Leeks, (bulb and lower leaf-portion), raw.

Infographic

Savoy cabbage 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 20% 11% 20% 15% 21% 7.4% 18% 3.7% 23% 4.9%
Leek
Leek
6
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 PotassiumPotassium +27.8%
Contains more ZincZinc +125%
Contains more PhosphorusPhosphorus +20%
Contains more CalciumCalcium +68.6%
Contains more IronIron +425%
Contains more CopperCopper +93.5%
Contains less SodiumSodium -28.6%
Contains more ManganeseManganese +167.2%
Contains more SeleniumSelenium +11.1%
~equal in Magnesium ~28mg

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 103% 17% 3.4% 0% 18% 6.9% 5.6% 11% 44% 0% 172% 60% 6.7%
Leek
Leek
4
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 +158.3%
Contains more Vitamin B1Vitamin B1 +16.7%
Contains more Vitamin B5Vitamin B5 +33.6%
Contains more Vitamin KVitamin K +46.4%
Contains more FolateFolate +25%
Contains more CholineCholine +29.5%
Contains more Vitamin AVitamin A +66%
Contains more Vitamin EVitamin E +441.2%
Contains more Vitamin B3Vitamin B3 +33.3%
Contains more Vitamin B6Vitamin B6 +22.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.03mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Savoy cabbage Leek DV% diff.
Iron 0.4mg 2.1mg 21%
Vitamin C 31mg 12mg 21%
Vitamin K 68.8µg 47µg 18%
Manganese 0.18mg 0.481mg 13%
Copper 0.062mg 0.12mg 6%
Fiber 3.1g 1.8g 5%
Vitamin E 0.17mg 0.92mg 5%
Folate 80µg 64µg 4%
Vitamin A 50µg 83µg 4%
Carbs 6.1g 14.15g 3%
Vitamin B6 0.19mg 0.233mg 3%
Calcium 35mg 59mg 2%
Calories 27kcal 61kcal 2%
Choline 12.3mg 9.5mg 1%
Polyunsaturated fat 0.049g 0.166g 1%
Vitamin B5 0.187mg 0.14mg 1%
Vitamin B3 0.3mg 0.4mg 1%
Protein 2g 1.5g 1%
Vitamin B1 0.07mg 0.06mg 1%
Phosphorus 42mg 35mg 1%
Zinc 0.27mg 0.12mg 1%
Potassium 230mg 180mg 1%
Fats 0.1g 0.3g 0%
Net carbs 3g 12.35g N/A
Magnesium 28mg 28mg 0%
Sugar 2.27g 3.9g N/A
Sodium 28mg 20mg 0%
Selenium 0.9µg 1µg 0%
Vitamin B2 0.03mg 0.03mg 0%
Saturated fat 0.013g 0.04g 0%
Monounsaturated fat 0.007g 0.004g 0%
Tryptophan 0.02mg 0.012mg 0%
Threonine 0.069mg 0.063mg 0%
Isoleucine 0.101mg 0.052mg 0%
Leucine 0.103mg 0.096mg 0%
Lysine 0.094mg 0.078mg 0%
Methionine 0.02mg 0.018mg 0%
Phenylalanine 0.064mg 0.055mg 0%
Valine 0.085mg 0.056mg 0%
Histidine 0.041mg 0.025mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 6% 91%
Protein: 2 g
Fats: 0.1 g
Carbs: 6.1 g
Water: 91 g
Other: 0.8 g
Leek
Leek
3
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more ProteinProtein +33.3%
Contains more FatsFats +200%
Contains more CarbsCarbs +132%
Contains more OtherOther +31.3%
~equal in Water ~83g

Fat Type Comparison

Fat type breakdown side-by-side comparison
19% 10% 71%
Saturated fat: Sat. Fat 0.013 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.049 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 -67.5%
Contains more Mono. FatMonounsaturated fat +75%
Contains more Poly. FatPolyunsaturated fat +238.8%

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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. Savoy cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170388/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.