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Leek vs. Cardoon — In-Depth Nutrition Comparison

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How are leeks and cardoon different?

  • Leeks are richer in iron, vitamin C, manganese, vitamin A, and vitamin B6, while cardoon is higher in copper and potassium.
  • Leeks cover your daily need for iron 18% more than cardoon.
  • Leeks are lower in sodium.

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

Infographic

Leek vs Cardoon 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 30% 21% 35% 26% 77% 4.6% 9.9% 22% 33% 1.1%
Contains more IronIron +200%
Contains more PhosphorusPhosphorus +52.2%
Contains less SodiumSodium -88.2%
Contains more ManganeseManganese +87.9%
Contains more SeleniumSelenium +400%
Contains more MagnesiumMagnesium +50%
Contains more CalciumCalcium +18.6%
Contains more PotassiumPotassium +122.2%
Contains more CopperCopper +92.5%
Contains more ZincZinc +41.7%

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
7
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 6.7% 0% 0% 0% 5% 6.9% 5.6% 20% 27% 0% 0% 51%
Contains more Vitamin CVitamin C +500%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +200%
Contains more Vitamin B3Vitamin B3 +33.3%
Contains more Vitamin B6Vitamin B6 +100.9%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B5Vitamin B5 +141.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.03mg
~equal in Vitamin B12 ~0µg
~equal in Folate ~68µg

All nutrients comparison - raw data values

Nutrient Leek Cardoon DV% diff.
Vitamin K 47µg 39%
Iron 2.1mg 0.7mg 18%
Copper 0.12mg 0.231mg 12%
Vitamin C 12mg 2mg 11%
Manganese 0.481mg 0.256mg 10%
Vitamin A 83µg 0µg 9%
Vitamin B6 0.233mg 0.116mg 9%
Sodium 20mg 170mg 7%
Potassium 180mg 400mg 6%
Vitamin E 0.92mg 6%
Vitamin B5 0.14mg 0.338mg 4%
Carbs 14.15g 4.07g 3%
Magnesium 28mg 42mg 3%
Vitamin B1 0.06mg 0.02mg 3%
Calories 61kcal 17kcal 2%
Protein 1.5g 0.7g 2%
Phosphorus 35mg 23mg 2%
Choline 9.5mg 2%
Calcium 59mg 70mg 1%
Fiber 1.8g 1.6g 1%
Selenium 1µg 0.2µg 1%
Vitamin B3 0.4mg 0.3mg 1%
Folate 64µg 68µg 1%
Polyunsaturated fat 0.166g 0.041g 1%
Protein per 100 calories 2.5g 4.1g N/A
Calories per 10 g protein 407kcal 243kcal N/A
Weight per 100 calories 164g 588g N/A
Fats 0.3g 0.1g 0%
Net carbs 12.35g 2.47g N/A
Sugar 3.9g N/A
Zinc 0.12mg 0.17mg 0%
Vitamin B2 0.03mg 0.03mg 0%
Saturated fat 0.04g 0.011g 0%
Monounsaturated fat 0.004g 0.018g 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
3
14% 83%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 14.15 g
Water: 83 g
Other: 1.05 g
4% 94%
Protein: 0.7 g
Fats: 0.1 g
Carbs: 4.07 g
Water: 94 g
Other: 1.13 g
Contains more ProteinProtein +114.3%
Contains more FatsFats +200%
Contains more CarbsCarbs +247.7%
Contains more WaterWater +13.3%

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
16% 26% 59%
Saturated fat: Sat. Fat 0.011 g
Monounsaturated fat: Mono. Fat 0.018 g
Polyunsaturated fat: Poly. Fat 0.041 g
Contains more Poly. FatPolyunsaturated fat +304.9%
Contains less Sat. FatSaturated fat -72.5%
Contains more Mono. FatMonounsaturated fat +350%

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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. Cardoon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169981/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.