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Spinach vs Leek - In-Depth Nutrition Comparison

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Summary of differences between Spinach and Leek

  • Leek has less Vitamin K, Vitamin A RAE, Folate, Manganese, Vitamin C, Vitamin B2, Magnesium, Potassium, Iron, and Vitamin E than Spinach.
  • Spinach covers your daily need of Vitamin K 363% more than Leek.
  • Spinach has 6 times more Vitamin B2 than Leek. While Spinach 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 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" chart below show how much of the daily needs can be covered by 300 grams of the food
:
1
Leek
Contains more Calcium +67.8%
Contains more Iron +29%
Contains more Magnesium +182.1%
Contains more Phosphorus +40%
Contains more Potassium +210%
Contains more Zinc +341.7%
Contains less Sodium -74.7%
Equal in Copper - 0.12
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 30% 102% 57% 22% 50% 11% 15% 44%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 79% 20% 15% 16% 3% 4% 40%
Contains more Calcium +67.8%
Contains more Iron +29%
Contains more Magnesium +182.1%
Contains more Phosphorus +40%
Contains more Potassium +210%
Contains more Zinc +341.7%
Contains less Sodium -74.7%
Equal in Copper - 0.12

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
2
Leek
Contains more Vitamin A +462.5%
Contains more Vitamin E +120.7%
Contains more Vitamin C +134.2%
Contains more Vitamin B1 +30%
Contains more Vitamin B2 +530%
Contains more Vitamin B3 +81%
Contains more Folate +203.1%
Contains more Vitamin K +927.4%
Contains more Vitamin B5 +115.4%
Contains more Vitamin B6 +19.5%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 563% 41% 0% 94% 20% 44% 14% 4% 45% 146% 0% 1208%
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 +462.5%
Contains more Vitamin E +120.7%
Contains more Vitamin C +134.2%
Contains more Vitamin B1 +30%
Contains more Vitamin B2 +530%
Contains more Vitamin B3 +81%
Contains more Folate +203.1%
Contains more Vitamin K +927.4%
Contains more Vitamin B5 +115.4%
Contains more Vitamin B6 +19.5%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of 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 1.43g 12.35g Leek
Protein 2.86g 1.5g Spinach
Fats 0.39g 0.3g Spinach
Carbs 3.63g 14.15g Leek
Calories 23kcal 61kcal Leek
Starch g g
Fructose 0.15g g Spinach
Sugar 0.42g 3.9g Spinach
Fiber 2.2g 1.8g Spinach
Calcium 99mg 59mg Spinach
Iron 2.71mg 2.1mg Spinach
Magnesium 79mg 28mg Spinach
Phosphorus 49mg 35mg Spinach
Potassium 558mg 180mg Spinach
Sodium 79mg 20mg Leek
Zinc 0.53mg 0.12mg Spinach
Copper 0.13mg 0.12mg Spinach
Vitamin A 9377IU 1667IU Spinach
Vitamin E 2.03mg 0.92mg Spinach
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 28.1mg 12mg Spinach
Vitamin B1 0.078mg 0.06mg Spinach
Vitamin B2 0.189mg 0.03mg Spinach
Vitamin B3 0.724mg 0.4mg Spinach
Vitamin B5 0.065mg 0.14mg Leek
Vitamin B6 0.195mg 0.233mg Leek
Folate 194µg 64µg Spinach
Vitamin B12 0µg 0µg
Vitamin K 482.9µg 47µg Spinach
Tryptophan 0.039mg 0.012mg Spinach
Threonine 0.122mg 0.063mg Spinach
Isoleucine 0.147mg 0.052mg Spinach
Leucine 0.223mg 0.096mg Spinach
Lysine 0.174mg 0.078mg Spinach
Methionine 0.053mg 0.018mg Spinach
Phenylalanine 0.129mg 0.055mg Spinach
Valine 0.161mg 0.056mg Spinach
Histidine 0.064mg 0.025mg Spinach
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.063g 0.04g Leek
Monounsaturated Fat 0.01g 0.004g Spinach
Polyunsaturated fat 0.165g 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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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
181
Spinach
35
Leek
Mineral Summary Score
41
Spinach
24
Leek

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
17%
Spinach
9%
Leek
Carbohydrates
4%
Spinach
14%
Leek
Fats
2%
Spinach
1%
Leek

Comparison summary

Which food is lower in Sugar?
Spinach
Spinach is lower in Sugar (difference - 3.48g)
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 - 59mg)
Which food is lower in Saturated Fat?
Leek
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)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Spinach - 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.