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  6. Spinach raw vs. Leek

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, folate, manganese, vitamin C, vitamin B2, magnesium, potassium, iron, and vitamin E than spinach raw.
  • Spinach raw covers your daily need for 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

Spinach raw vs Leek infographic
Infographic link

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 56% 30% 49% 102% 43% 14% 21% 10% 117% 5.5%
Leek
Leek
1
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 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%
~equal in Copper ~0.12mg
~equal in Selenium ~1µg

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 94% 156% 41% 0% 20% 44% 14% 3.9% 45% 0% 1207% 146% 11%
Leek
Leek
2
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 +134.2%
Contains more Vitamin AVitamin A +465.1%
Contains more Vitamin EVitamin 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
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Spinach raw Leek DV% diff.
Vitamin K 482.9µg 47µg 363%
Vitamin A 469µg 83µg 43%
Folate 194µg 64µg 33%
Manganese 0.897mg 0.481mg 18%
Vitamin C 28.1mg 12mg 18%
Vitamin B2 0.189mg 0.03mg 12%
Magnesium 79mg 28mg 12%
Potassium 558mg 180mg 11%
Iron 2.71mg 2.1mg 8%
Vitamin E 2.03mg 0.92mg 7%
Calcium 99mg 59mg 4%
Zinc 0.53mg 0.12mg 4%
Carbs 3.63g 14.15g 4%
Protein 2.86g 1.5g 3%
Vitamin B6 0.195mg 0.233mg 3%
Sodium 79mg 20mg 3%
Vitamin B5 0.065mg 0.14mg 2%
Vitamin B3 0.724mg 0.4mg 2%
Choline 19.3mg 9.5mg 2%
Calories 23kcal 61kcal 2%
Vitamin B1 0.078mg 0.06mg 2%
Phosphorus 49mg 35mg 2%
Fiber 2.2g 1.8g 2%
Copper 0.13mg 0.12mg 1%
Fats 0.39g 0.3g 0%
Net carbs 1.43g 12.35g N/A
Sugar 0.42g 3.9g N/A
Selenium 1µg 1µg 0%
Saturated fat 0.063g 0.04g 0%
Monounsaturated fat 0.01g 0.004g 0%
Polyunsaturated fat 0.165g 0.166g 0%
Tryptophan 0.039mg 0.012mg 0%
Threonine 0.122mg 0.063mg 0%
Isoleucine 0.147mg 0.052mg 0%
Leucine 0.223mg 0.096mg 0%
Lysine 0.174mg 0.078mg 0%
Methionine 0.053mg 0.018mg 0%
Phenylalanine 0.129mg 0.055mg 0%
Valine 0.161mg 0.056mg 0%
Histidine 0.064mg 0.025mg 0%
Fructose 0.15g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 4% 91% 2%
Protein: 2.86 g
Fats: 0.39 g
Carbs: 3.63 g
Water: 91.4 g
Other: 1.72 g
Leek
Leek
1
14% 83%
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
26% 4% 69%
Saturated fat: Sat. Fat 0.063 g
Monounsaturated fat: Mono. Fat 0.01 g
Polyunsaturated fat: Poly. Fat 0.165 g
Leek
Leek
2
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 more Mono. FatMonounsaturated fat +150%
Contains less Sat. FatSaturated fat -36.5%
~equal in Polyunsaturated fat ~0.166g

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. Spinach raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/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.