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  6. Leek vs. Rapini

Leek vs. Rapini — In-Depth Nutrition Comparison

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Important differences between leeks and rapini

  • Leeks have more copper; however, rapini has more vitamin K, vitamin A, vitamin C, vitamin B1, vitamin B2, zinc, phosphorus, and vitamin B3.
  • Rapini's daily need coverage for vitamin K is 148% more.
  • Leeks have 3 times more copper than rapini. Leeks have 0.12mg of copper, while rapini has 0.042mg.

The food varieties used in the comparison are Leeks, (bulb and lower leaf-portion), raw and Broccoli raab, raw.

Infographic

Leek vs Rapini infographic
Infographic link

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.
Leek
Leek
4
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%
Rapini
Rapini
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 32% 17% 80% 14% 21% 31% 4.3% 52% 5.5%
Contains more MagnesiumMagnesium +27.3%
Contains more CopperCopper +185.7%
Contains less SodiumSodium -39.4%
Contains more ManganeseManganese +21.8%
Contains more CalciumCalcium +83.1%
Contains more ZincZinc +541.7%
Contains more PhosphorusPhosphorus +108.6%
~equal in Potassium ~196mg
~equal in Iron ~2.14mg
~equal in Selenium ~1µg

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.
Leek
Leek
1
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%
Rapini
Rapini
9
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 67% 0% 44% 32% 41% 30% 23% 19% 39% 0% 560% 62%
Contains more Vitamin B6Vitamin B6 +36.3%
Contains more Vitamin CVitamin C +68.3%
Contains more Vitamin AVitamin A +57.8%
Contains more Vitamin EVitamin E +76.1%
Contains more Vitamin B1Vitamin B1 +170%
Contains more Vitamin B2Vitamin B2 +330%
Contains more Vitamin B3Vitamin B3 +205.3%
Contains more Vitamin B5Vitamin B5 +130%
Contains more Vitamin KVitamin K +376.6%
Contains more FolateFolate +29.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Leek Rapini DV% diff.
Vitamin K 47µg 224µg 148%
Vitamin C 12mg 20.2mg 9%
Copper 0.12mg 0.042mg 9%
Vitamin B1 0.06mg 0.162mg 9%
Vitamin B2 0.03mg 0.129mg 8%
Zinc 0.12mg 0.77mg 6%
Calcium 59mg 108mg 5%
Phosphorus 35mg 73mg 5%
Vitamin A 83µg 131µg 5%
Vitamin E 0.92mg 1.62mg 5%
Vitamin B3 0.4mg 1.221mg 5%
Vitamin B6 0.233mg 0.171mg 5%
Folate 64µg 83µg 5%
Carbs 14.15g 2.85g 4%
Fiber 1.8g 2.7g 4%
Manganese 0.481mg 0.395mg 4%
Vitamin B5 0.14mg 0.322mg 4%
Protein 1.5g 3.17g 3%
Calories 61kcal 22kcal 2%
Choline 9.5mg 18.3mg 2%
Magnesium 28mg 22mg 1%
Iron 2.1mg 2.14mg 1%
Sodium 20mg 33mg 1%
Protein per 100 calories 2.5g 14g N/A
Calories per 10 g protein 407kcal 69kcal N/A
Weight per 100 calories 164g 455g N/A
Fats 0.3g 0.49g 0%
Net carbs 12.35g 0.15g N/A
Potassium 180mg 196mg 0%
Sugar 3.9g 0.38g N/A
Selenium 1µg 1µg 0%
Saturated fat 0.04g 0.05g 0%
Monounsaturated fat 0.004g 0.026g 0%
Polyunsaturated fat 0.166g 0.13g 0%
Tryptophan 0.012mg 0.043mg 0%
Threonine 0.063mg 0.106mg 0%
Isoleucine 0.052mg 0.104mg 0%
Leucine 0.096mg 0.17mg 0%
Lysine 0.078mg 0.198mg 0%
Methionine 0.018mg 0.048mg 0%
Phenylalanine 0.055mg 0.128mg 0%
Valine 0.056mg 0.153mg 0%
Histidine 0.025mg 0.066mg 0%
Fructose 0.17g 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Leek
Leek
2
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
Rapini
Rapini
3
3% 3% 93%
Protein: 3.17 g
Fats: 0.49 g
Carbs: 2.85 g
Water: 92.55 g
Other: 0.94 g
Contains more CarbsCarbs +396.5%
Contains more OtherOther +11.7%
Contains more ProteinProtein +111.3%
Contains more FatsFats +63.3%
Contains more WaterWater +11.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Leek
Leek
2
19% 2% 79%
Saturated fat: Sat. Fat 0.04 g
Monounsaturated fat: Mono. Fat 0.004 g
Polyunsaturated fat: Poly. Fat 0.166 g
Rapini
Rapini
1
24% 13% 63%
Saturated fat: Sat. Fat 0.05 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.13 g
Contains less Sat. FatSaturated fat -20%
Contains more Poly. FatPolyunsaturated fat +27.7%
Contains more Mono. FatMonounsaturated fat +550%

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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. Leek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169246/nutrients
  2. Rapini - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170381/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.