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, folate, manganese, iron, vitamin B2, magnesium, potassium, vitamin E, and calcium.
- Daily need coverage for vitamin K for 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
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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 | +210.7% |
| Contains more CalciumCalcium | +130.5% |
| Contains more PotassiumPotassium | +158.9% |
| Contains more IronIron | +70% |
| Contains more CopperCopper | +45% |
| Contains more ZincZinc | +533.3% |
| Contains more PhosphorusPhosphorus | +60% |
| Contains more ManganeseManganese | +94.4% |
| Contains more SeleniumSelenium | +50% |
| Contains less SodiumSodium | -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.
| Contains more Vitamin AVitamin A | +531.3% |
| Contains more Vitamin EVitamin E | +126.1% |
| Contains more Vitamin B1Vitamin B1 | +58.3% |
| Contains more Vitamin B2Vitamin B2 | +686.7% |
| Contains more Vitamin B3Vitamin B3 | +22.5% |
| Contains more Vitamin KVitamin K | +950.2% |
| Contains more FolateFolate | +128.1% |
| Contains more CholineCholine | +107.4% |
| Contains more Vitamin CVitamin C | +22.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +98% |
| Contains more OtherOther | +72.4% |
| Contains more FatsFats | +15.4% |
| Contains more CarbsCarbs | +277.3% |
~equal in
Water
~83g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +50% |
| Contains more Poly. FatPolyunsaturated fat | +52.3% |
~equal in
Saturated fat
~0.04g
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 | |
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DV% diff. |
| Vitamin K | 493.6µg | 47µg | 372% |
| Vitamin A | 524µg | 83µg | 49% |
| Folate | 146µg | 64µg | 21% |
| Manganese | 0.935mg | 0.481mg | 20% |
| Iron | 3.57mg | 2.1mg | 18% |
| Vitamin B2 | 0.236mg | 0.03mg | 16% |
| Magnesium | 87mg | 28mg | 14% |
| Potassium | 466mg | 180mg | 8% |
| Vitamin E | 2.08mg | 0.92mg | 8% |
| Calcium | 136mg | 59mg | 8% |
| Copper | 0.174mg | 0.12mg | 6% |
| Zinc | 0.76mg | 0.12mg | 6% |
| Carbs | 3.75g | 14.15g | 3% |
| Protein | 2.97g | 1.5g | 3% |
| Phosphorus | 56mg | 35mg | 3% |
| Vitamin B1 | 0.095mg | 0.06mg | 3% |
| Choline | 19.7mg | 9.5mg | 2% |
| Calories | 23kcal | 61kcal | 2% |
| Sodium | 70mg | 20mg | 2% |
| Fiber | 2.4g | 1.8g | 2% |
| Vitamin C | 9.8mg | 12mg | 2% |
| Selenium | 1.5µg | 1µg | 1% |
| Vitamin B3 | 0.49mg | 0.4mg | 1% |
| Vitamin B6 | 0.242mg | 0.233mg | 1% |
| Fats | 0.26g | 0.3g | 0% |
| Net carbs | 1.35g | 12.35g | N/A |
| Sugar | 0.43g | 3.9g | N/A |
| Vitamin B5 | 0.145mg | 0.14mg | 0% |
| Saturated fat | 0.043g | 0.04g | 0% |
| Monounsaturated fat | 0.006g | 0.004g | 0% |
| Polyunsaturated fat | 0.109g | 0.166g | 0% |
| Tryptophan | 0.04mg | 0.012mg | 0% |
| Threonine | 0.127mg | 0.063mg | 0% |
| Isoleucine | 0.152mg | 0.052mg | 0% |
| Leucine | 0.231mg | 0.096mg | 0% |
| Lysine | 0.182mg | 0.078mg | 0% |
| Methionine | 0.055mg | 0.018mg | 0% |
| Phenylalanine | 0.134mg | 0.055mg | 0% |
| Valine | 0.168mg | 0.056mg | 0% |
| Histidine | 0.066mg | 0.025mg | 0% |
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 | |
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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
135%
27%
Minerals Daily Need Coverage Score
52%
26%
Comparison summary
Which food is lower in Sugar?
Spinach is lower in Sugar (difference - 3.47g)
Which food is cheaper?
Spinach is cheaper (difference - $0.2)
Which food is richer in minerals?
Spinach is relatively richer in minerals
Which food is richer in vitamins?
Spinach is relatively richer in vitamins
Which food contains less Sodium?
Leek contains less Sodium (difference - 50mg)
Which food is lower in Saturated fat?
Leek is lower in Saturated fat (difference - 0.003g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is lower in glycemic index?
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The foods have equal glycemic indexes (32)