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  6. Spinach vs. Leek

Spinach vs. Leek — In-Depth Nutrition Comparison

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The main differences between Spinach and Leek

  • Spinach is richer than Leek in Vitamin K, Vitamin A RAE, Folate, Manganese, Iron, Vitamin B2, Magnesium, Potassium, Vitamin E , and Calcium.
  • Daily need coverage for Vitamin K from Spinach is 372% higher.
  • Spinach contains 8 times more Vitamin B2 than Leek. Spinach contains 0.236mg of Vitamin B2, while Leek contains 0.03mg.

Food types used in this article are Spinach, cooked, boiled, drained, without salt and Leeks, (bulb and lower leaf-portion), raw.

Infographic

Spinach 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.
Spinach
Spinach
9
:
1
Leek
Leek
Contains more Calcium +130.5%
Contains more Iron +70%
Contains more Magnesium +210.7%
Contains more Phosphorus +60%
Contains more Potassium +158.9%
Contains more Zinc +533.3%
Contains more Copper +45%
Contains more Manganese +94.4%
Contains more Selenium +50%
Contains less Sodium -71.4%
Spinach
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 41% 134% 63% 24% 42% 10% 21% 58% 122% 9%
Leek
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 18% 79% 20% 15% 16% 3% 4% 40% 63% 6%
Contains more Calcium +130.5%
Contains more Iron +70%
Contains more Magnesium +210.7%
Contains more Phosphorus +60%
Contains more Potassium +158.9%
Contains more Zinc +533.3%
Contains more Copper +45%
Contains more Manganese +94.4%
Contains more Selenium +50%
Contains less Sodium -71.4%

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.
Spinach
Spinach
9
:
1
Leek
Leek
Contains more Vitamin A +528.7%
Contains more Vitamin E +126.1%
Contains more Vitamin B1 +58.3%
Contains more Vitamin B2 +686.7%
Contains more Vitamin B3 +22.5%
Contains more Folate +128.1%
Contains more Vitamin K +950.2%
Contains more Vitamin C +22.4%
Equal in Vitamin B5 - 0.14
Equal in Vitamin B6 - 0.233
Spinach
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 629% 42% 0% 33% 24% 55% 10% 9% 56% 110% 0% 1234%
Leek
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 101% 19% 0% 40% 15% 7% 8% 9% 54% 48% 0% 118%
Contains more Vitamin A +528.7%
Contains more Vitamin E +126.1%
Contains more Vitamin B1 +58.3%
Contains more Vitamin B2 +686.7%
Contains more Vitamin B3 +22.5%
Contains more Folate +128.1%
Contains more Vitamin K +950.2%
Contains more Vitamin C +22.4%
Equal in Vitamin B5 - 0.14
Equal in Vitamin B6 - 0.233

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spinach
Spinach
3
:
2
Leek
Leek
Contains more Protein +98%
Contains more Other +72.4%
Contains more Fats +15.4%
Contains more Carbs +277.3%
Equal in Water - 83
Spinach
3% 4% 91% 2%
Protein: 2.97 g
Fats: 0.26 g
Carbs: 3.75 g
Water: 91.21 g
Other: 1.81 g
Leek
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more Protein +98%
Contains more Other +72.4%
Contains more Fats +15.4%
Contains more Carbs +277.3%
Equal in Water - 83

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spinach
Spinach
1
:
2
Leek
Leek
Contains more Monounsaturated Fat +50%
Contains more Polyunsaturated fat +52.3%
Equal in Saturated Fat - 0.04
Spinach
27% 4% 69%
Saturated Fat: 0.043 g
Monounsaturated Fat: 0.006 g
Polyunsaturated fat: 0.109 g
Leek
19% 2% 79%
Saturated Fat: 0.04 g
Monounsaturated Fat: 0.004 g
Polyunsaturated fat: 0.166 g
Contains more Monounsaturated Fat +50%
Contains more Polyunsaturated fat +52.3%
Equal in Saturated Fat - 0.04

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Spinach Leek
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Spinach Leek Opinion
Net carbs 1.35g 12.35g Leek
Protein 2.97g 1.5g Spinach
Fats 0.26g 0.3g Leek
Carbs 3.75g 14.15g Leek
Calories 23kcal 61kcal Leek
Sugar 0.43g 3.9g Spinach
Fiber 2.4g 1.8g Spinach
Calcium 136mg 59mg Spinach
Iron 3.57mg 2.1mg Spinach
Magnesium 87mg 28mg Spinach
Phosphorus 56mg 35mg Spinach
Potassium 466mg 180mg Spinach
Sodium 70mg 20mg Leek
Zinc 0.76mg 0.12mg Spinach
Copper 0.174mg 0.12mg Spinach
Manganese 0.935mg 0.481mg Spinach
Selenium 1.5µg 1µg Spinach
Vitamin A 10481IU 1667IU Spinach
Vitamin A RAE 524µg 83µg Spinach
Vitamin E 2.08mg 0.92mg Spinach
Vitamin C 9.8mg 12mg Leek
Vitamin B1 0.095mg 0.06mg Spinach
Vitamin B2 0.236mg 0.03mg Spinach
Vitamin B3 0.49mg 0.4mg Spinach
Vitamin B5 0.145mg 0.14mg Spinach
Vitamin B6 0.242mg 0.233mg Spinach
Folate 146µg 64µg Spinach
Vitamin K 493.6µg 47µg Spinach
Tryptophan 0.04mg 0.012mg Spinach
Threonine 0.127mg 0.063mg Spinach
Isoleucine 0.152mg 0.052mg Spinach
Leucine 0.231mg 0.096mg Spinach
Lysine 0.182mg 0.078mg Spinach
Methionine 0.055mg 0.018mg Spinach
Phenylalanine 0.134mg 0.055mg Spinach
Valine 0.168mg 0.056mg Spinach
Histidine 0.066mg 0.025mg Spinach
Saturated Fat 0.043g 0.04g Leek
Monounsaturated Fat 0.006g 0.004g Spinach
Polyunsaturated fat 0.109g 0.166g Leek

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Spinach Leek
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet Equal

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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
183%
Spinach
35%
Leek
Minerals Daily Need Coverage Score
52%
Spinach
26%
Leek

Comparison summary

Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 3.47g)
Which food is cheaper?
Spinach
Spinach is cheaper (difference - $0.2)
Which food is richer in minerals?
Spinach
Spinach is relatively richer in minerals
Which food is richer in vitamins?
Spinach
Spinach is relatively richer in vitamins
Which food contains less Sodium?
Leek
Leek contains less Sodium (difference - 50mg)
Which food is lower in Saturated Fat?
Leek
Leek is lower in Saturated Fat (difference - 0.003g)
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)

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168463/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.