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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 RAE, 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Contains more Calcium +103.4%
Contains more Phosphorus +71.4%
Contains more Potassium +83.3%
Contains more Iron +950%
Contains more Magnesium +33.3%
Contains less Sodium -51.2%
Contains more Copper +55.8%
Equal in Zinc - 0.12
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 36% 8% 15% 26% 30% 6% 3% 26%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 18% 79% 20% 15% 16% 3% 4% 40%
Contains more Calcium +103.4%
Contains more Phosphorus +71.4%
Contains more Potassium +83.3%
Contains more Iron +950%
Contains more Magnesium +33.3%
Contains less Sodium -51.2%
Contains more Copper +55.8%
Equal in Zinc - 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
:
3
Leek
Contains more Vitamin A +91.4%
Contains more Vitamin C +258.3%
Contains more Vitamin B1 +50%
Contains more Vitamin B2 +300%
Contains more Vitamin B5 +121.4%
Contains more Vitamin K +431.9%
Contains more Vitamin B3 +100%
Contains more Vitamin B6 +80.6%
Contains more Folate +611.1%
Equal in Vitamin E - 0.92
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 192% 20% 0% 144% 23% 28% 4% 19% 30% 7% 0% 625%
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 +91.4%
Contains more Vitamin C +258.3%
Contains more Vitamin B1 +50%
Contains more Vitamin B2 +300%
Contains more Vitamin B5 +121.4%
Contains more Vitamin K +431.9%
Contains more Vitamin B3 +100%
Contains more Vitamin B6 +80.6%
Contains more Folate +611.1%
Equal in Vitamin E - 0.92

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.
Watercress Leek
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Rich in vitamins ok
Lower in Sodium ok
Lower in Cholesterol Equal
Lower in glycemic index Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Watercress Leek Opinion
Net carbs 0.79g 12.35g Leek
Protein 2.3g 1.5g Watercress
Fats 0.1g 0.3g Leek
Carbs 1.29g 14.15g Leek
Calories 11kcal 61kcal Leek
Starch g g
Fructose g g
Sugar 0.2g 3.9g Watercress
Fiber 0.5g 1.8g Leek
Calcium 120mg 59mg Watercress
Iron 0.2mg 2.1mg Leek
Magnesium 21mg 28mg Leek
Phosphorus 60mg 35mg Watercress
Potassium 330mg 180mg Watercress
Sodium 41mg 20mg Leek
Zinc 0.11mg 0.12mg Leek
Copper 0.077mg 0.12mg Leek
Vitamin A 3191IU 1667IU Watercress
Vitamin E 1mg 0.92mg Watercress
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 43mg 12mg Watercress
Vitamin B1 0.09mg 0.06mg Watercress
Vitamin B2 0.12mg 0.03mg Watercress
Vitamin B3 0.2mg 0.4mg Leek
Vitamin B5 0.31mg 0.14mg Watercress
Vitamin B6 0.129mg 0.233mg Leek
Folate 9µg 64µg Leek
Vitamin B12 0µg 0µg
Vitamin K 250µg 47µg Watercress
Tryptophan 0.03mg 0.012mg Watercress
Threonine 0.133mg 0.063mg Watercress
Isoleucine 0.093mg 0.052mg Watercress
Leucine 0.166mg 0.096mg Watercress
Lysine 0.134mg 0.078mg Watercress
Methionine 0.02mg 0.018mg Watercress
Phenylalanine 0.114mg 0.055mg Watercress
Valine 0.137mg 0.056mg Watercress
Histidine 0.04mg 0.025mg Watercress
Cholesterol 0mg 0mg
Trans Fat 0g 0g
Saturated Fat 0.027g 0.04g Watercress
Monounsaturated Fat 0.008g 0.004g Watercress
Polyunsaturated fat 0.035g 0.166g Leek

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Watercress 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
91
Watercress
35
Leek
Mineral Summary Score
18
Watercress
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
14%
Watercress
9%
Leek
Carbohydrates
1%
Watercress
14%
Leek
Fats
0%
Watercress
1%
Leek

Comparison summary

Which food is lower in Sugar?
Watercress
Watercress is lower in Sugar (difference - 3.7g)
Which food is lower in Saturated Fat?
Watercress
Watercress is lower in Saturated Fat (difference - 0.013g)
Which food is cheaper?
Watercress
Watercress is cheaper (difference - $0.4)
Which food is richer in vitamins?
Watercress
Watercress is relatively richer in vitamins
Which food contains less Sodium?
Leek
Leek contains less Sodium (difference - 21mg)
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)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. 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.