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  6. Leek vs. Collard Greens

Leek vs. Collard Greens — In-Depth Nutrition Comparison

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How are leeks and collard Greens different?

  • Leeks are richer in iron, folate, vitamin B6, and copper, while collard Greens are higher in vitamin K, vitamin A, fiber, calcium, vitamin C, and vitamin B2.
  • Collard Greens cover your daily need for vitamin K 300% more than leeks.
  • Leeks contain 4 times more folate than collard Greens. Leeks contain 64µg of folate, while collard Greens contain 16µg.

Leeks, (bulb and lower leaf-portion), raw and Collards, cooked, boiled, drained, without salt types were used in this article.

Infographic

Leek vs Collard Greens 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 15% 42% 10% 42% 17% 6.3% 14% 2% 67% 2.7%
Contains more MagnesiumMagnesium +33.3%
Contains more PotassiumPotassium +53.8%
Contains more IronIron +85.8%
Contains more CopperCopper +135.3%
Contains more SeleniumSelenium +100%
Contains more CalciumCalcium +139%
Contains more ZincZinc +91.7%
Contains less SodiumSodium -25%
~equal in Phosphorus ~32mg
~equal in Manganese ~0.51mg

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
3
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 61% 0% 127% 18% 10% 24% 11% 13% 30% 0% 1017% 12%
Contains more Vitamin B1Vitamin B1 +50%
Contains more Vitamin B6Vitamin B6 +82%
Contains more FolateFolate +300%
Contains more Vitamin CVitamin C +51.7%
Contains more Vitamin AVitamin A +357.8%
Contains more Vitamin B2Vitamin B2 +253.3%
Contains more Vitamin B3Vitamin B3 +43.8%
Contains more Vitamin B5Vitamin B5 +55.7%
Contains more Vitamin KVitamin K +765.1%
~equal in Vitamin D ~0µg
~equal in Vitamin E ~0.88mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Leek Collard Greens DV% diff.
Vitamin K 47µg 406.6µg 300%
Vitamin A 83µg 380µg 33%
Iron 2.1mg 1.13mg 12%
Folate 64µg 16µg 12%
Fiber 1.8g 4g 9%
Calcium 59mg 141mg 8%
Copper 0.12mg 0.051mg 8%
Vitamin B6 0.233mg 0.128mg 8%
Vitamin C 12mg 18.2mg 7%
Vitamin B2 0.03mg 0.106mg 6%
Choline 9.5mg 38.4mg 5%
Carbs 14.15g 5.65g 3%
Protein 1.5g 2.71g 2%
Magnesium 28mg 21mg 2%
Potassium 180mg 117mg 2%
Vitamin B1 0.06mg 0.04mg 2%
Vitamin B5 0.14mg 0.218mg 2%
Calories 61kcal 33kcal 1%
Fats 0.3g 0.72g 1%
Zinc 0.12mg 0.23mg 1%
Manganese 0.481mg 0.51mg 1%
Selenium 1µg 0.5µg 1%
Vitamin B3 0.4mg 0.575mg 1%
Protein per 100 calories 2.5g 8.2g N/A
Calories per 10 g protein 407kcal 122kcal N/A
Weight per 100 calories 164g 303g N/A
Net carbs 12.35g 1.65g N/A
Sugar 3.9g 0.4g N/A
Phosphorus 35mg 32mg 0%
Sodium 20mg 15mg 0%
Vitamin E 0.92mg 0.88mg 0%
Saturated fat 0.04g 0.047g 0%
Monounsaturated fat 0.004g 0.026g 0%
Polyunsaturated fat 0.166g 0.173g 0%
Tryptophan 0.012mg 0.027mg 0%
Threonine 0.063mg 0.074mg 0%
Isoleucine 0.052mg 0.086mg 0%
Leucine 0.096mg 0.13mg 0%
Lysine 0.078mg 0.101mg 0%
Methionine 0.018mg 0.028mg 0%
Phenylalanine 0.055mg 0.075mg 0%
Valine 0.056mg 0.104mg 0%
Histidine 0.025mg 0.04mg 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% 6% 90%
Protein: 2.71 g
Fats: 0.72 g
Carbs: 5.65 g
Water: 90.18 g
Other: 0.74 g
Contains more CarbsCarbs +150.4%
Contains more ProteinProtein +80.7%
Contains more FatsFats +140%
~equal in Water ~90.18g

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 0.047 g
Monounsaturated fat: Mono. Fat 0.026 g
Polyunsaturated fat: Poly. Fat 0.173 g
Contains less Sat. FatSaturated fat -14.9%
Contains more Mono. FatMonounsaturated fat +550%
~equal in Polyunsaturated fat ~0.173g

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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. Collard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170407/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.