Spinach raw vs. Leek — In-Depth Nutrition Comparison
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Summary of differences between Spinach raw and Leek
- Leek has less Vitamin K, Vitamin A RAE, Folate, Manganese, Vitamin C, Vitamin B2, Magnesium, Potassium, Iron, and Vitamin E than Spinach raw.
- Spinach raw covers your daily need of Vitamin K 363% more than Leek.
- Spinach raw has 6 times more Vitamin B2 than Leek. While Spinach raw has 0.189mg of Vitamin B2, Leek has only 0.03mg.
These are the specific foods used in this comparison Spinach, raw and Leeks, (bulb and lower leaf-portion), raw.
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.
| Contains more MagnesiumMagnesium | +182.1% |
| Contains more CalciumCalcium | +67.8% |
| Contains more PotassiumPotassium | +210% |
| Contains more IronIron | +29% |
| Contains more ZincZinc | +341.7% |
| Contains more PhosphorusPhosphorus | +40% |
| Contains more ManganeseManganese | +86.5% |
| Contains less SodiumSodium | -74.7% |
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.
| Contains more Vitamin CVitamin C | +134.2% |
| Contains more Vitamin AVitamin A | +462.5% |
| Contains more Vitamin E Vitamin E | +120.7% |
| Contains more Vitamin B1Vitamin B1 | +30% |
| Contains more Vitamin B2Vitamin B2 | +530% |
| Contains more Vitamin B3Vitamin B3 | +81% |
| Contains more Vitamin KVitamin K | +927.4% |
| Contains more FolateFolate | +203.1% |
| Contains more CholineCholine | +103.2% |
| Contains more Vitamin B5Vitamin B5 | +115.4% |
| Contains more Vitamin B6Vitamin B6 | +19.5% |
~equal in
Vitamin D
~0µg
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
2.86 g
Fats:
0.39 g
Carbs:
3.63 g
Water:
91.4 g
Other:
1.72 g
Protein:
1.5 g
Fats:
0.3 g
Carbs:
14.15 g
Water:
83 g
Other:
1.05 g
| Contains more ProteinProtein | +90.7% |
| Contains more FatsFats | +30% |
| Contains more OtherOther | +63.8% |
| Contains more CarbsCarbs | +289.8% |
~equal in
Water
~83g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated Fat:
Sat. Fat
0.063 g
Monounsaturated Fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.165 g
Saturated Fat:
Sat. Fat
0.04 g
Monounsaturated Fat:
Mono. Fat
0.004 g
Polyunsaturated fat:
Poly. Fat
0.166 g
| Contains more Mono. FatMonounsaturated Fat | +150% |
| Contains less Sat. FatSaturated Fat | -36.5% |
~equal in
Polyunsaturated fat
~0.166g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in Saturated Fat |
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| Lower in Cholesterol | Equal | ||
| Lower in Glycemic Index | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
Opinion |
| Calories | 23kcal | 61kcal |
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| Protein | 2.86g | 1.5g |
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| Fats | 0.39g | 0.3g |
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| Vitamin C | 28.1mg | 12mg |
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| Net carbs | 1.43g | 12.35g |
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| Carbs | 3.63g | 14.15g |
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| Magnesium | 79mg | 28mg |
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| Calcium | 99mg | 59mg |
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| Potassium | 558mg | 180mg |
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| Iron | 2.71mg | 2.1mg |
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| Sugar | 0.42g | 3.9g |
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| Fiber | 2.2g | 1.8g |
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| Copper | 0.13mg | 0.12mg |
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| Zinc | 0.53mg | 0.12mg |
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| Phosphorus | 49mg | 35mg |
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| Sodium | 79mg | 20mg |
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| Vitamin A | 9377IU | 1667IU |
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| Vitamin A RAE | 469µg | 83µg |
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| Vitamin E | 2.03mg | 0.92mg |
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| Manganese | 0.897mg | 0.481mg |
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| Selenium | 1µg | 1µg | |
| Vitamin B1 | 0.078mg | 0.06mg |
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| Vitamin B2 | 0.189mg | 0.03mg |
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| Vitamin B3 | 0.724mg | 0.4mg |
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| Vitamin B5 | 0.065mg | 0.14mg |
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| Vitamin B6 | 0.195mg | 0.233mg |
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| Vitamin K | 482.9µg | 47µg |
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| Folate | 194µg | 64µg |
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| Choline | 19.3mg | 9.5mg |
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| Saturated Fat | 0.063g | 0.04g |
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| Monounsaturated Fat | 0.01g | 0.004g |
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| Polyunsaturated fat | 0.165g | 0.166g |
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| Tryptophan | 0.039mg | 0.012mg |
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| Threonine | 0.122mg | 0.063mg |
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| Isoleucine | 0.147mg | 0.052mg |
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| Leucine | 0.223mg | 0.096mg |
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| Lysine | 0.174mg | 0.078mg |
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| Methionine | 0.053mg | 0.018mg |
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| Phenylalanine | 0.129mg | 0.055mg |
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| Valine | 0.161mg | 0.056mg |
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| Histidine | 0.064mg | 0.025mg |
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| Fructose | 0.15g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet | Equal | |
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
168%
32%
Minerals Daily Need Coverage Score
45%
26%
Comparison summary
Which food is lower in Sugar?
Spinach raw is lower in Sugar (difference - 3.48g)
Which food is cheaper?
Spinach raw is cheaper (difference - $0.2)
Which food is richer in minerals?
Spinach raw is relatively richer in minerals
Which food is richer in vitamins?
Spinach raw is relatively richer in vitamins
Which food contains less Sodium?
Leek contains less Sodium (difference - 59mg)
Which food is lower in Saturated Fat?
Leek is lower in Saturated Fat (difference - 0.023g)
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)