Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Leek
  5. Compare
  6. Leek vs. Arugula

Leek vs. Arugula — In-Depth Nutrition Comparison

Compare

A recap on the differences between leeks and arugula

  • Leeks are higher in vitamin B6, iron, and manganese, yet arugula is higher in vitamin K, calcium, folate, vitamin B5, and potassium.
  • Arugula covers your daily vitamin K needs 51% more than leeks.
  • Leeks contain 4 times more carbs than arugula. While leeks contain 14.15g of carbs, arugula contains only 3.65g.

Food varieties used in this article are Leeks, (bulb and lower leaf-portion), raw and Arugula, raw.

Infographic

Leek vs Arugula infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Leek
Leek
5
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 48% 33% 55% 25% 13% 22% 3.5% 42% 1.6%
Contains more IronIron +43.8%
Contains more CopperCopper +57.9%
Contains less SodiumSodium -25.9%
Contains more ManganeseManganese +49.8%
Contains more SeleniumSelenium +233.3%
Contains more MagnesiumMagnesium +67.9%
Contains more CalciumCalcium +171.2%
Contains more PotassiumPotassium +105%
Contains more ZincZinc +291.7%
Contains more PhosphorusPhosphorus +48.6%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Leek
Leek
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 40% 0% 28% 18% 15% 6.9% 7.5% 8.4% 54% 0% 118% 48%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 50% 0% 40% 8.6% 11% 20% 5.7% 26% 17% 0% 272% 73%
Contains more Vitamin EVitamin E +114%
Contains more Vitamin B1Vitamin B1 +36.4%
Contains more Vitamin B3Vitamin B3 +31.1%
Contains more Vitamin B6Vitamin B6 +219.2%
Contains more Vitamin CVitamin C +25%
Contains more Vitamin AVitamin A +43.4%
Contains more Vitamin B2Vitamin B2 +186.7%
Contains more Vitamin B5Vitamin B5 +212.1%
Contains more Vitamin KVitamin K +131.1%
Contains more FolateFolate +51.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Leek Arugula DV% diff.
Vitamin K 47µg 108.6µg 51%
Vitamin B6 0.233mg 0.073mg 12%
Calcium 59mg 160mg 10%
Iron 2.1mg 1.46mg 8%
Folate 64µg 97µg 8%
Manganese 0.481mg 0.321mg 7%
Potassium 180mg 369mg 6%
Vitamin B5 0.14mg 0.437mg 6%
Magnesium 28mg 47mg 5%
Copper 0.12mg 0.076mg 5%
Carbs 14.15g 3.65g 4%
Vitamin A 83µg 119µg 4%
Vitamin B2 0.03mg 0.086mg 4%
Vitamin C 12mg 15mg 3%
Zinc 0.12mg 0.47mg 3%
Vitamin E 0.92mg 0.43mg 3%
Calories 61kcal 25kcal 2%
Protein 1.5g 2.58g 2%
Phosphorus 35mg 52mg 2%
Fats 0.3g 0.66g 1%
Fiber 1.8g 1.6g 1%
Selenium 1µg 0.3µg 1%
Vitamin B1 0.06mg 0.044mg 1%
Vitamin B3 0.4mg 0.305mg 1%
Choline 9.5mg 15.3mg 1%
Polyunsaturated fat 0.166g 0.319g 1%
Protein per 100 calories 2.5g 10g N/A
Calories per 10 g protein 407kcal 97kcal N/A
Weight per 100 calories 164g 400g N/A
Net carbs 12.35g 2.05g N/A
Sugar 3.9g 2.05g N/A
Sodium 20mg 27mg 0%
Saturated fat 0.04g 0.086g 0%
Monounsaturated fat 0.004g 0.049g 0%
Tryptophan 0.012mg 0%
Threonine 0.063mg 0%
Isoleucine 0.052mg 0%
Leucine 0.096mg 0%
Lysine 0.078mg 0%
Methionine 0.018mg 0%
Phenylalanine 0.055mg 0%
Valine 0.056mg 0%
Histidine 0.025mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leek
Leek
1
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
3% 4% 92%
Protein: 2.58 g
Fats: 0.66 g
Carbs: 3.65 g
Water: 91.71 g
Other: 1.4 g
Contains more CarbsCarbs +287.7%
Contains more ProteinProtein +72%
Contains more FatsFats +120%
Contains more WaterWater +10.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
19% 11% 70%
Saturated fat: Sat. Fat 0.086 g
Monounsaturated fat: Mono. Fat 0.049 g
Polyunsaturated fat: Poly. Fat 0.319 g
Contains less Sat. FatSaturated fat -53.5%
Contains more Mono. FatMonounsaturated fat +1125%
Contains more Poly. FatPolyunsaturated fat +92.2%

People also compare

Leek
Leek vs Onion
Onion
Leek
Leek vs Coriander
Coriander
Leek
Leek vs Parsley
Parsley
Arugula
Arugula vs Vegetable
Vegetable
Arugula
Arugula vs Basil
Basil
Arugula
Arugula vs Spinach raw
Spinach raw

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. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/nutrients
  2. Arugula - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169387/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.