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  6. Watercress vs. Leek

Watercress vs. Leek — In-Depth Nutrition Comparison

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What are the differences between watercress and leek?

  • Watercress is higher in vitamin K, vitamin C, vitamin A, vitamin B2, and calcium, yet leek is higher in iron, folate, manganese, vitamin B6, and fiber.
  • Watercress's daily need coverage for vitamin K is 169% more.
  • Watercress has 4 times more vitamin B2 than leek. While watercress has 0.12mg of vitamin B2, leek has only 0.03mg.

We used Watercress, raw and Leeks, (bulb and lower leaf-portion), raw types in this article.

Infographic

Watercress 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" 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 15% 36% 29% 7.5% 26% 3% 26% 5.3% 32% 4.9%
Leek
Leek
6
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 CalciumCalcium +103.4%
Contains more PotassiumPotassium +83.3%
Contains more PhosphorusPhosphorus +71.4%
Contains more MagnesiumMagnesium +33.3%
Contains more IronIron +950%
Contains more CopperCopper +55.8%
Contains less SodiumSodium -51.2%
Contains more ManganeseManganese +97.1%
Contains more SeleniumSelenium +11.1%
~equal in Zinc ~0.12mg

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 143% 53% 20% 0% 23% 28% 3.8% 19% 30% 0% 625% 6.8% 4.9%
Leek
Leek
3
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 +258.3%
Contains more Vitamin AVitamin A +92.8%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B2Vitamin B2 +300%
Contains more Vitamin B5Vitamin B5 +121.4%
Contains more Vitamin KVitamin K +431.9%
Contains more Vitamin B3Vitamin B3 +100%
Contains more Vitamin B6Vitamin B6 +80.6%
Contains more FolateFolate +611.1%
~equal in Vitamin E ~0.92mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~9.5mg

All nutrients comparison - raw data values

Nutrient Watercress Leek DV% diff.
Vitamin K 250µg 47µg 169%
Vitamin C 43mg 12mg 34%
Iron 0.2mg 2.1mg 24%
Folate 9µg 64µg 14%
Manganese 0.244mg 0.481mg 10%
Vitamin A 160µg 83µg 9%
Vitamin B6 0.129mg 0.233mg 8%
Vitamin B2 0.12mg 0.03mg 7%
Calcium 120mg 59mg 6%
Fiber 0.5g 1.8g 5%
Copper 0.077mg 0.12mg 5%
Carbs 1.29g 14.15g 4%
Potassium 330mg 180mg 4%
Phosphorus 60mg 35mg 4%
Calories 11kcal 61kcal 3%
Vitamin B5 0.31mg 0.14mg 3%
Vitamin B1 0.09mg 0.06mg 3%
Protein 2.3g 1.5g 2%
Magnesium 21mg 28mg 2%
Vitamin E 1mg 0.92mg 1%
Sodium 41mg 20mg 1%
Vitamin B3 0.2mg 0.4mg 1%
Polyunsaturated fat 0.035g 0.166g 1%
Fats 0.1g 0.3g 0%
Net carbs 0.79g 12.35g N/A
Sugar 0.2g 3.9g N/A
Zinc 0.11mg 0.12mg 0%
Selenium 0.9µg 1µg 0%
Saturated fat 0.027g 0.04g 0%
Choline 9mg 9.5mg 0%
Monounsaturated fat 0.008g 0.004g 0%
Tryptophan 0.03mg 0.012mg 0%
Threonine 0.133mg 0.063mg 0%
Isoleucine 0.093mg 0.052mg 0%
Leucine 0.166mg 0.096mg 0%
Lysine 0.134mg 0.078mg 0%
Methionine 0.02mg 0.018mg 0%
Phenylalanine 0.114mg 0.055mg 0%
Valine 0.137mg 0.056mg 0%
Histidine 0.04mg 0.025mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 95%
Protein: 2.3 g
Fats: 0.1 g
Carbs: 1.29 g
Water: 95.11 g
Other: 1.2 g
Leek
Leek
2
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Contains more ProteinProtein +53.3%
Contains more WaterWater +14.6%
Contains more OtherOther +14.3%
Contains more FatsFats +200%
Contains more CarbsCarbs +996.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 11% 50%
Saturated fat: Sat. Fat 0.027 g
Monounsaturated fat: Mono. Fat 0.008 g
Polyunsaturated fat: Poly. Fat 0.035 g
Leek
Leek
1
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 less Sat. FatSaturated fat -32.5%
Contains more Mono. FatMonounsaturated fat +100%
Contains more Poly. FatPolyunsaturated fat +374.3%

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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. Watercress - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170068/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.